Comparing Nutrients in 300 calories Boiled Red Kidney BeansVS Baked Red Potatoes

Weight per 300 calories

Boiled Red Kidney Beans

236g

Baked Red Potatoes

345g

Boiled Red Kidney Beans have 1.5 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Red Kidney Beans

27%

70%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Boiled Red Kidney Beansvs Baked Red Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.2g

Fat

0.53%0.52g

1.2 gvs0.52 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g

Saturated Fat

0.43%0.14g

0.17 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g

Omega 3

3.23%0.052g

0.4 gvs0.052 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.25g

Omega 6

0.99%0.17g

0.25 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.4%54g

Carbohydrate

52%67.6g

54 gvs67.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.76g

Sugars

6.8%4.93g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.76 gvs4.93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.1%1.5g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs1.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.9g

NA gvs1.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.55g

NA gvs1.55 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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46%17.5g

Fiber

16.3%6.2g

17.5 gvs6.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.6%20.5g

Protein

14%7.93g

20.5 gvs7.93 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Red Kidney Beansvs Baked Red Potatoes

0%0μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0 μgvs3.45 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.5%0.38mg

Vitamin B1

20.7%0.25mg

Thiamine

0.38 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.5%0.14mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.14 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.53%1.37mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs5.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.4%0.52mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.52 mgvs1.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.28mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.28 mgvs0.73 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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76.8%307μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

307 μgvs93 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.15%2.83mg

Vitamin C

48.3%43.4mg

Ascorbic acid

2.83 mgvs43.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.47%0.071mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.071 mgvs0.28 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.5%20μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

20 μgvs9.66 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Red Kidney Beansvs Baked Red Potatoes

6.6%66mg

Calcium

3.1%31mg

66 mgvs31 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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63.5%0.57mg

Copper

66.7%0.6mg

0.57 mgvs0.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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87%6.94mg

Iron

30%2.4mg

6.94 mgvs2.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.3%106mg

Magnesium

23%97mg

106 mgvs97 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

26%0.6mg

1.13 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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48%335mg

Phosphorus

35.5%248mg

335 mgvs248 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%952mg

Potassium

55.3%1879mg

952 mgvs1879 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.15%2.83μg

Selenium

2.83 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.31%4.72mg

Sodium

2.76%41.4mg

4.72 mgvs41.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.53mg

Zinc

12.5%1.38mg

2.53 mgvs1.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.27%158g

Water

7.15%264g

158 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Red Kidney Beans vs Baked Red Potatoes:

Boiled Red Kidney Beans have 1.5 times more Vitamin B1, 3.3 times more Vitamin B9 and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 15.3 times more Vitamin C than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Red Kidney Beans vs Baked Red Potatoes:

Boiled Red Kidney Beans have 2.1 times more Calcium, 2.9 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Potassium and 1.7 times more Water than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Baked Whole Red Potatoes have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Red Kidney Beans have 7.7 times more Omega 3, 2.8 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate and 6.5 times more Sugars than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
Both Boiled Red Kidney Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Red Kidney BeansVS Canned Red Kidney Beans with LiquidsBaked Red PotatoesVS Canned Red Kidney Beans with LiquidsBoiled Red Kidney BeansVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Red Kidney BeansVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: