Comparing Nutrients in 300 calories Hyacinth-Young beansVS Baked White Potatoes

Weight per 300 calories

Hyacinth-Young beans

652g

Baked White Potatoes

326g

Baked Whole White Potatoes have 2 times more energy per unit of mass than Raw Hyacinth-Young beans, which is average in comparison to other foods. Hyacinth-Young beans having low energy density.

Which food has more nutrients per 300 calories - Hyacinth-Young beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Hyacinth-Young beans

18%

78%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Hyacinth-Young 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 .

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1.34%1.3g

Fat

0.5%0.49g

1.3 gvs0.49 g

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

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1.8%0.57g

Saturated Fat

0.41%0.13g

0.57 gvs0.13 g

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

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2.85%0.046g

Omega 3

3.06%0.049g

0.046 gvs0.049 g

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

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0.038%0.007g

Omega 6

0.94%0.16g

0.007 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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46%60g

Carbohydrate

53%68.7g

60 gvs68.7 g

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

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36.7%26.6g

Sugars

6.9%5g

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

26.6 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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56.6%21.5g

Fiber

18%6.85g

21.5 gvs6.85 g

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

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24.5%13.7g

Protein

12.2%6.85g

13.7 gvs6.85 g

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

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Vitamins

Hyacinth-Young beansvs Baked White Potatoes

31%280μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

280 μgvs3.26 μg

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

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42%0.5mg

Vitamin B1

13%0.16mg

Thiamine

0.5 mgvs0.16 mg

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

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46%0.6mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.6 mgvs0.14 mg

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

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21%3.4mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs5 mg

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

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7.17%0.36mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.36 mgvs1.25 mg

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

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12%0.16mg

Vitamin B6

53%0.69mg

Pyridoxine

0.16 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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101%404μg

Vitamin B9

31%124μg

Folates and Folic Acid

404 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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93%84mg

Vitamin C

45.7%41mg

Ascorbic acid

84 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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22%3.33mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

3.33 mgvs0.13 mg

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

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98%118μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

118 μgvs8.8 μg

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

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Minerals

Hyacinth-Young beansvs Baked White Potatoes

32.6%326mg

Calcium

3.26%32.6mg

326 mgvs32.6 mg

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

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34%0.31mg

Copper

46%0.41mg

0.31 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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60.3%4.83mg

Iron

26%2.1mg

4.83 mgvs2.1 mg

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

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62%261mg

Magnesium

21%88mg

261 mgvs88 mg

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

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58%1.34mg

Manganese

26.8%0.62mg

1.34 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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45.7%320mg

Phosphorus

35%245mg

320 mgvs245 mg

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

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48.3%1643mg

Potassium

52%1774mg

1643 mgvs1774 mg

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

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17.8%9.8μg

Selenium

2.96%1.63μg

9.8 μgvs1.63 μg

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

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0.87%13mg

Sodium

1.52%23mg

13 mgvs23 mg

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

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22%2.4mg

Zinc

10.4%1.14mg

2.4 mgvs1.14 mg

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

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15.5%573g

Water

6.65%246g

573 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 Hyacinth-Young beans vs Baked White Potatoes:

Raw Hyacinth-Young beans have 86 times more Vitamin A, 3.2 times more Vitamin B1, 4.3 times more Vitamin B2, 3.3 times more Vitamin B9, 2 times more Vitamin C, 25.5 times more Vitamin E and 13.4 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hyacinth-Young beans vs Baked White Potatoes:

Raw Hyacinth-Young beans have 10 times more Calcium, 2.3 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 6 times more Selenium, 2.1 times more Zinc and 2.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Copper than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans and Baked Whole White Potatoes have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Hyacinth-Young beans have 5.3 times more Sugars, 3.1 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
Both Raw Hyacinth-Young beans and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Raw Hyacinth-Young 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:

Hyacinth-Young beansVS Boiled Hyacinth-Young beansBaked White PotatoesVS Boiled Hyacinth-Young beansHyacinth-Young beansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Hyacinth-Young beansVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Hyacinth-Young beans or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: