Comparing Nutrients in 300 calories Broadbeans VS Baked White Potatoes

Weight per 300 calories

Broadbeans

88g

Baked White Potatoes

326g

Broadbeans 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 - Broadbeans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Broadbeans

30%

66%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Broadbeans vs 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 .

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1.4%1.35g

Fat

0.5%0.49g

1.35 gvs0.49 g

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

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0.7%0.22g

Saturated Fat

0.41%0.13g

0.22 gvs0.13 g

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

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2.53%0.04g

Omega 3

3.06%0.049g

0.04 gvs0.049 g

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

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3%0.51g

Omega 6

0.94%0.16g

0.51 gvs0.16 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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39.4%51.3g

Carbohydrate

53%68.7g

51.3 gvs68.7 g

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

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6.9%5g

Sugars

6.9%5g

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

5 gvs5 g

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

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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 .

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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58%22g

Fiber

18%6.85g

22 gvs6.85 g

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

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41%23g

Protein

12.2%6.85g

23 gvs6.85 g

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

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Vitamins

Broadbeans vs Baked White Potatoes

0.29%2.64μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

2.64 μgvs3.26 μg

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

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40.7%0.49mg

Vitamin B1

13%0.16mg

Thiamine

0.49 mgvs0.16 mg

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

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22.5%0.29mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.29 mgvs0.14 mg

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

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15.6%2.5mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs5 mg

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

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17%0.86mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.86 mgvs1.25 mg

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

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24.8%0.32mg

Vitamin B6

53%0.69mg

Pyridoxine

0.32 mgvs0.69 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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93%372μg

Vitamin B9

31%124μg

Folates and Folic Acid

372 μgvs124 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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1.37%1.23mg

Vitamin C

45.7%41mg

Ascorbic acid

1.23 mgvs41 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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0.29%0.044mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.044 mgvs0.13 mg

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

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6.6%7.9μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

7.9 μgvs8.8 μg

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

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Minerals

Broadbeans vs Baked White Potatoes

9.06%91mg

Calcium

3.26%32.6mg

91 mgvs32.6 mg

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

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80.5%0.72mg

Copper

46%0.41mg

0.72 mgvs0.41 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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73.7%5.9mg

Iron

26%2.1mg

5.9 mgvs2.1 mg

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

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40.2%169mg

Magnesium

21%88mg

169 mgvs88 mg

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

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62%1.43mg

Manganese

26.8%0.62mg

1.43 mgvs0.62 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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53%370mg

Phosphorus

35%245mg

370 mgvs245 mg

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

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27.5%934mg

Potassium

52%1774mg

934 mgvs1774 mg

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

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13%7.2μg

Selenium

2.96%1.63μg

7.2 μgvs1.63 μg

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

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0.76%11.4mg

Sodium

1.52%23mg

11.4 mgvs23 mg

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

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25%2.76mg

Zinc

10.4%1.14mg

2.76 mgvs1.14 mg

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

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0.26%9.66g

Water

6.65%246g

9.66 gvs246 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 Broadbeans vs Baked White Potatoes:

Raw Broadbeans have 3.1 times more Vitamin B1, 2.1 times more Vitamin B2 and 3 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 33.4 times more Vitamin C than Raw Broadbeans .
Both Raw Broadbeans and Baked Whole White Potatoes have similar amounts of Vitamin K per 300 kcal.
Both Raw Broadbeans 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 Broadbeans vs Baked White Potatoes:

Raw Broadbeans have 2.8 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 1.5 times more Phosphorus, 4.4 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Potassium and 25.5 times more Water than Raw Broadbeans .

Comparison of macro-nutrients per 300 calories:

Raw Broadbeans have 3.2 times more Omega 6, 3.2 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Raw Broadbeans .
Both Raw Broadbeans and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Sugars per 300 kcal.
Both Raw Broadbeans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Broadbeans VS Boiled Broadbeans Baked White PotatoesVS Boiled Broadbeans Broadbeans VS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Broadbeans VS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Broadbeans or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: