Comparing Nutrients in 300 calories Baked White PotatoesVS Pink Beans

Weight per 300 calories

Baked White Potatoes

326g

Pink Beans

87.5g

Raw Pink Beans have 3.7 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Pink Beans

24%

73%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Pink 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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0.5%0.49g

Fat

1%0.99g

0.49 gvs0.99 g

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

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0.41%0.13g

Saturated Fat

0.8%0.26g

0.13 gvs0.26 g

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

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3.06%0.049g

Omega 3

12%0.19g

0.049 gvs0.19 g

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

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0.94%0.16g

Omega 6

1.36%0.23g

0.16 gvs0.23 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%68.7g

Carbohydrate

43%56g

68.7 gvs56 g

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

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6.9%5g

Sugars

2.6%1.87g

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

5 gvs1.87 g

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

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1.6%1.17g

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]

1.17 gvsNA g

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

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%2.05g

Glucose

2.05 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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18%6.85g

Fiber

29.2%11g

6.85 gvs11 g

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

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12.2%6.85g

Protein

32.7%18.3g

6.85 gvs18.3 g

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

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Vitamins

Baked White Potatoesvs Pink Beans

0.36%3.26μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.26 μgvs0 μg

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

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13%0.16mg

Vitamin B1

56.3%0.68mg

Thiamine

0.16 mgvs0.68 mg

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

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10.8%0.14mg

Vitamin B2

13%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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31%5mg

Vitamin B3

10.3%1.65mg

Niacin, nicotinic acid, niacinamide

5 mgvs1.65 mg

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

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25%1.25mg

Vitamin B5

17.4%0.87mg

Pantothenic acid

1.25 mgvs0.87 mg

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

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53%0.69mg

Vitamin B6

35.5%0.46mg

Pyridoxine

0.69 mgvs0.46 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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31%124μg

Vitamin B9

101%405μg

Folates and Folic Acid

124 μgvs405 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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45.7%41mg

Vitamin C

0%0mg

Ascorbic acid

41 mgvs0 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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0.87%0.13mg

Vitamin E

1.22%0.18mg

Tocopherols and Tocotrienols

0.13 mgvs0.18 mg

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

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7.34%8.8μg

Vitamin K

4.15%5μg

Phytomenadione or phylloquinone

8.8 μgvs5 μg

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

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Minerals

Baked White Potatoesvs Pink Beans

3.26%32.6mg

Calcium

11.4%114mg

32.6 mgvs114 mg

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

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46%0.41mg

Copper

78.7%0.71mg

0.41 mgvs0.71 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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26%2.1mg

Iron

74%5.92mg

2.1 mgvs5.92 mg

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

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21%88mg

Magnesium

38%159mg

88 mgvs159 mg

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

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26.8%0.62mg

Manganese

52.3%1.2mg

0.62 mgvs1.2 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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35%245mg

Phosphorus

52%363mg

245 mgvs363 mg

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

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52%1774mg

Potassium

37.7%1280mg

1774 mgvs1280 mg

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

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2.96%1.63μg

Selenium

20.7%11.4μg

1.63 μgvs11.4 μg

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

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1.52%23mg

Sodium

0.47%7mg

23 mgvs7 mg

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

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10.4%1.14mg

Zinc

20.3%2.23mg

1.14 mgvs2.23 mg

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

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6.65%246g

Water

0.24%8.8g

246 gvs8.8 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 Baked White Potatoes vs Pink Beans:

Baked Whole White Potatoes have 3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and 1.8 times more Vitamin K than Raw Pink Beans.
While Raw Pink Beans contain 4.3 times more Vitamin B1 and 3.3 times more Vitamin B9 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Pink Beans have similar amounts of Vitamin B2 per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

Baked Whole White Potatoes have 1.4 times more Potassium and 28 times more Water than Raw Pink Beans.
While Raw Pink Beans contain 3.5 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 7 times more Selenium and 2 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.2 times more Carbohydrate and 2.7 times more Sugars than Raw Pink Beans.
While Raw Pink Beans contain 4 times more Omega 3, 1.6 times more Fiber and 2.7 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Pink Beans have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesPink BeansVS Baked Red PotatoesBaked White PotatoesVS Boiled Pink BeansPink BeansVS Boiled Pink Beans

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Pink Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: