Comparing Nutrients in 300 calories Red Kidney BeansVS Baked White Potatoes

Weight per 300 calories

Red Kidney Beans

89g

Baked White Potatoes

326g

Red Kidney Beans have 3.7 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Red Kidney Beans

26%

71%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Red Kidney Beansvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Legumes rich in Energy

0.97%0.94g

Fat

0.5%0.49g

0.94 gvs0.49 g

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

Find Legumes rich in Fat

0.43%0.14g

Saturated Fat

0.41%0.13g

0.14 gvs0.13 g

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

Find Legumes rich in Saturated Fat

20%0.32g

Omega 3

3.06%0.049g

0.32 gvs0.049 g

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

Find Legumes rich in Omega 3

1.2%0.2g

Omega 6

0.94%0.16g

0.2 gvs0.16 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

42%54.6g

Carbohydrate

53%68.7g

54.6 gvs68.7 g

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

Find Legumes rich in Carbohydrate

2.58%1.87g

Sugars

6.9%5g

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

1.87 gvs5 g

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

Find Legumes rich in Sugars

Fructose

1.6%1.17g

≤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 gvs1.17 g

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

Find Legumes rich in Fructose

Glucose

%2.05g

NA gvs2.05 g

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

Find Legumes rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

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

Find Legumes rich in Sucrose

35.6%13.5g

Fiber

18%6.85g

13.5 gvs6.85 g

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

Find Legumes rich in Fiber

36%20g

Protein

12.2%6.85g

20 gvs6.85 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Red Kidney Beansvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

45%0.54mg

Vitamin B1

13%0.16mg

Thiamine

0.54 mgvs0.16 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

14.7%0.19mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.19 mgvs0.14 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

11.7%1.88mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs5 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14%0.69mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.69 mgvs1.25 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

27%0.35mg

Vitamin B6

53%0.69mg

Pyridoxine

0.35 mgvs0.69 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

87.7%351μg

Vitamin B9

31%124μg

Folates and Folic Acid

351 μgvs124 μg

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

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

4.45%4mg

Vitamin C

45.7%41mg

Ascorbic acid

4 mgvs41 mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

1.25%0.19mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.19 mgvs0.13 mg

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

Find Legumes rich in Vitamin E

4.15%5μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

5 μgvs8.8 μg

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

Find Legumes rich in Vitamin K

Minerals

Red Kidney Beansvs Baked White Potatoes

7.4%74mg

Calcium

3.26%32.6mg

74 mgvs32.6 mg

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

Find Legumes rich in Calcium

69%0.62mg

Copper

46%0.41mg

0.62 mgvs0.41 mg

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

Find Legumes rich in Copper

0.049%1.96μg

Fluoride

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

1.96 μgvsNA μg

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

Find Legumes rich in Fluoride

74.4%5.96mg

Iron

26%2.1mg

5.96 mgvs2.1 mg

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

Find Legumes rich in Iron

29.2%123mg

Magnesium

21%88mg

123 mgvs88 mg

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

Find Legumes rich in Magnesium

43%0.99mg

Manganese

26.8%0.62mg

0.99 mgvs0.62 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

51.6%361mg

Phosphorus

35%245mg

361 mgvs245 mg

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

Find Legumes rich in Phosphorus

35.6%1210mg

Potassium

52%1774mg

1210 mgvs1774 mg

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

Find Legumes rich in Potassium

5.18%2.85μg

Selenium

2.96%1.63μg

2.85 μgvs1.63 μg

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

Find Legumes rich in Selenium

0.71%10.7mg

Sodium

1.52%23mg

10.7 mgvs23 mg

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

Find Legumes rich in Sodium

22.6%2.5mg

Zinc

10.4%1.14mg

2.5 mgvs1.14 mg

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

Find Legumes rich in Zinc

0.28%10.5g

Water

6.65%246g

10.5 gvs246 g

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

Find Legumes rich in Water

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

Raw Red Kidney Beans have 3.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.8 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 10.3 times more Vitamin C and 1.8 times more Vitamin K than Raw Red Kidney Beans.
Both Raw Red Kidney Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

Raw Red Kidney Beans have 2.3 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Selenium and 2.2 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Potassium and 23.5 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Raw Red Kidney Beans have 6.5 times more Omega 3, 2 times more Fiber and 2.9 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate and 2.7 times more Sugars than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Raw Red Kidney Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Red Kidney BeansVS Boiled Red Kidney BeansBaked White PotatoesVS Boiled Red Kidney BeansRed Kidney BeansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Red Kidney BeansVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: