Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In SkinVS Boiled Kidney Beans

Weight per 300 calories

Boiled Potato Flesh, Cooked In Skin

345g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 1.5 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is average in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Potato Flesh, Cooked In Skin

91%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Boiled Potato Flesh, Cooked In Skinvs Boiled Kidney Beans

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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0.36%0.34g

Fat

1.2%1.2g

0.34 gvs1.2 g

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

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0.28%0.09g

Saturated Fat

0.54%0.17g

0.09 gvs0.17 g

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

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2.16%0.034g

Omega 3

25%0.4g

0.034 gvs0.4 g

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

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0.65%0.11g

Omega 6

1.5%0.26g

0.11 gvs0.26 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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53.4%69.4g

Carbohydrate

41.4%54g

69.4 gvs54 g

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

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4.33%3.14g

Sugars

1.04%0.76g

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

3.14 gvs0.76 g

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

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1.38%1g

Fructose

≤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]

1 gvsNA g

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

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%1.17g

Glucose

1.17 gvsNA g

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

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%0.66g

Sucrose

0.66 gvsNA g

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

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16.3%6.2g

Fiber

39.8%15g

6.2 gvs15 g

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

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11.5%6.45g

Protein

36.6%20.5g

6.45 gvs20.5 g

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

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Vitamins

Boiled Potato Flesh, Cooked In Skinvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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30.5%0.37mg

Vitamin B1

31.5%0.38mg

Thiamine

0.37 mgvs0.38 mg

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

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5.3%0.069mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.069 mgvs0.14 mg

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

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31%4.96mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs1.37 mg

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

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36%1.8mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.8 mgvs0.52 mg

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

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79.3%1.03mg

Vitamin B6

22%0.28mg

Pyridoxine

1.03 mgvs0.28 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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8.62%34.5μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

34.5 μgvs307 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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50%45mg

Vitamin C

3.15%2.83mg

Ascorbic acid

45 mgvs2.83 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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0.23%0.034mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.034 mgvs0.071 mg

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

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6.32%7.6μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

7.6 μgvs20 μg

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

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Minerals

Boiled Potato Flesh, Cooked In Skinvs Boiled Kidney Beans

1.72%17.2mg

Calcium

8.27%82.7mg

17.2 mgvs82.7 mg

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

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72%0.65mg

Copper

56.7%0.51mg

0.65 mgvs0.51 mg

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

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4.26%170μg

Fluoride

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

170 μgvsNA μg

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

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13.4%1.07mg

Iron

65.6%5.24mg

1.07 mgvs5.24 mg

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

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18%76mg

Magnesium

23.6%99mg

76 mgvs99 mg

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

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20.7%0.48mg

Manganese

44%1mg

0.48 mgvs1 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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21.7%152mg

Phosphorus

46.6%326mg

152 mgvs326 mg

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

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38.4%1307mg

Potassium

28%957mg

1307 mgvs957 mg

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

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1.9%1.03μg

Selenium

4.72%2.6μg

1.03 μgvs2.6 μg

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

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0.92%13.8mg

Sodium

0.16%2.36mg

13.8 mgvs2.36 mg

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

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9.4%1.03mg

Zinc

21.5%2.36mg

1.03 mgvs2.36 mg

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

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7.17%265g

Water

4.27%158g

265 gvs158 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 Potato Flesh, Cooked In Skin vs Boiled Kidney Beans:

Boiled Potato Flesh, Cooked In Skin without Salt has 3.6 times more Vitamin B3, 3.5 times more Vitamin B5, 3.6 times more Vitamin B6 and 15.8 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Vitamin B2, 8.9 times more Vitamin B9 and 2.6 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Boiled Kidney Beans:

Boiled Potato Flesh, Cooked In Skin without Salt has 1.3 times more Copper, 1.4 times more Potassium and 1.7 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.8 times more Calcium, 4.9 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Selenium and 2.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.

Comparison of macro-nutrients per 300 calories:

Boiled Potato Flesh, Cooked In Skin without Salt has 1.3 times more Carbohydrate and 4.2 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 11.6 times more Omega 3, 2.4 times more Fiber and 3.2 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Potato Flesh, Cooked In SkinVS Boiled Potato SkinBoiled Kidney BeansVS Boiled Potato SkinBoiled Potato Flesh, Cooked In SkinVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In SkinVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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