Comparing Nutrients in 500 calories Boiled Adzuki BeansVS Baked White Potatoes

Weight per 500 calories

Boiled Adzuki Beans

391g

Baked White Potatoes

544g

Boiled Adzuki Beans have 1.4 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Boiled Adzuki Beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Adzuki Beans

23%

76%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Boiled Adzuki Beansvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.4%0.39g

Fat

0.84%0.82g

0.39 gvs0.82 g

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

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0.44%0.14g

Saturated Fat

0.68%0.22g

0.14 gvs0.22 g

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

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Omega 3

5.1%0.082g

NA gvs0.082 g

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

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0.48%0.082g

Omega 6

1.57%0.27g

0.082 gvs0.27 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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74.4%97g

Carbohydrate

88%115g

97 gvs115 g

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

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Sugars

11.5%8.3g

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

NA gvs8.3 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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75%28.5g

Fiber

30%11.4g

28.5 gvs11.4 g

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

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52.5%29.4g

Protein

20.4%11.4g

29.4 gvs11.4 g

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

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Vitamins

Boiled Adzuki Beansvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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37.4%0.45mg

Vitamin B1

21.7%0.26mg

Thiamine

0.45 mgvs0.26 mg

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

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19.2%0.25mg

Vitamin B2

18%0.23mg

Riboflavin

0.25 mgvs0.23 mg

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

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17.5%2.8mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs8.3 mg

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

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33.6%1.68mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

1.68 mgvs2.1 mg

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

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29%0.38mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.38 mgvs1.15 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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118%473μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

473 μgvs207 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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0%0mg

Vitamin C

76%68.5mg

Ascorbic acid

0 mgvs68.5 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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Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Boiled Adzuki Beansvs Baked White Potatoes

11%109mg

Calcium

5.43%54.3mg

109 mgvs54.3 mg

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

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129%1.16mg

Copper

76.7%0.69mg

1.16 mgvs0.69 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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98%7.8mg

Iron

43.5%3.48mg

7.8 mgvs3.48 mg

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

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48.4%203mg

Magnesium

35%147mg

203 mgvs147 mg

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

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97%2.24mg

Manganese

44.7%1.03mg

2.24 mgvs1.03 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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94%656mg

Phosphorus

58.2%408mg

656 mgvs408 mg

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

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61%2078mg

Potassium

87%2957mg

2078 mgvs2957 mg

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

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8.52%4.7μg

Selenium

4.94%2.7μg

4.7 μgvs2.7 μg

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

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2.1%31.3mg

Sodium

2.54%38mg

31.3 mgvs38 mg

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

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63%6.9mg

Zinc

17.3%1.9mg

6.9 mgvs1.9 mg

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

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7%259g

Water

11%410g

259 gvs410 g

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

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Lets compare vitamin content per 500 calories of Boiled Adzuki Beans vs Baked White Potatoes:

Boiled Adzuki Beans have 1.7 times more Vitamin B1 and 2.3 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Vitamin B3, 3.1 times more Vitamin B6 and more Vitamin C than Boiled Adzuki Beans.
Both Boiled Adzuki Beans and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
Both Boiled Adzuki Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Adzuki Beans vs Baked White Potatoes:

Boiled Adzuki Beans have 2 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Selenium and 3.6 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Potassium and 1.6 times more Water than Boiled Adzuki Beans.

Comparison of macro-nutrients per 500 calories:

Boiled Adzuki Beans have 2.5 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
Both Boiled Adzuki Beans and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled Adzuki Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Adzuki BeansVS Canned Adzuki Beans sweetenedBaked White PotatoesVS Canned Adzuki Beans sweetenedBoiled Adzuki BeansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Boiled Adzuki BeansVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Adzuki Beans or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: