Comparing Nutrients in 500 calories Black BeansVS Baked Red Potatoes

Weight per 500 calories

Black Beans

147g

Baked Red Potatoes

575g

Black Beans have 3.9 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Black Beans or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Black Beans

25%

71%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Black Beansvs Baked Red 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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2.15%2.1g

Fat

0.89%0.86g

2.1 gvs0.86 g

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

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1.68%0.54g

Saturated Fat

0.72%0.23g

0.54 gvs0.23 g

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

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25.5%0.41g

Omega 3

5.4%0.086g

0.41 gvs0.086 g

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

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2.86%0.49g

Omega 6

1.66%0.28g

0.49 gvs0.28 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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70.3%91g

Carbohydrate

86.6%113g

91 gvs113 g

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

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4.3%3.1g

Sugars

11.3%8.2g

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

3.1 gvs8.2 g

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

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Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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60%22.7g

Fiber

27.2%10.3g

22.7 gvs10.3 g

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

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56.6%31.7g

Protein

23.6%13.2g

31.7 gvs13.2 g

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

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Vitamins

Black Beansvs Baked Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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110%1.3mg

Vitamin B1

34.5%0.41mg

Thiamine

1.3 mgvs0.41 mg

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

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21.8%0.28mg

Vitamin B2

22%0.29mg

Riboflavin

0.28 mgvs0.29 mg

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

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18%2.87mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

2.87 mgvs9.17 mg

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

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26.4%1.3mg

Vitamin B5

39%1.96mg

Pantothenic acid

1.3 mgvs1.96 mg

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

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32.3%0.42mg

Vitamin B6

94%1.2mg

Pyridoxine

0.42 mgvs1.2 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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163%651μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

651 μgvs155 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

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 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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2.05%0.31mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

0.31 mgvs0.46 mg

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

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6.84%8.2μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

8.2 μgvs16 μg

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

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Minerals

Black Beansvs Baked Red Potatoes

18%180mg

Calcium

5.17%51.7mg

180 mgvs51.7 mg

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

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137%1.23mg

Copper

111%1mg

1.23 mgvs1 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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92%7.36mg

Iron

50.3%4.02mg

7.36 mgvs4.02 mg

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

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59.7%251mg

Magnesium

38.3%161mg

251 mgvs161 mg

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

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67.6%1.55mg

Manganese

43.2%0.99mg

1.55 mgvs0.99 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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73.7%516mg

Phosphorus

59%414mg

516 mgvs414 mg

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

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64%2174mg

Potassium

92%3132mg

2174 mgvs3132 mg

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

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8.53%4.7μg

Selenium

4.7 μgvsNA μg

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

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0.49%7.33mg

Sodium

4.6%69mg

7.33 mgvs69 mg

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

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48.7%5.35mg

Zinc

21%2.3mg

5.35 mgvs2.3 mg

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

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0.44%16g

Water

12%441g

16 gvs441 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 Black Beans vs Baked Red Potatoes:

Raw Black Beans have 3.2 times more Vitamin B1 and 4.2 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C and 2 times more Vitamin K than Raw Black Beans.
Both Raw Black Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Black Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Black Beans vs Baked Red Potatoes:

Raw Black Beans have 3.5 times more Calcium, 1.2 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus and 2.3 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Potassium and 27.3 times more Water than Raw Black Beans.

Comparison of macro-nutrients per 500 calories:

Raw Black Beans have 4.7 times more Omega 3, 2.2 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.6 times more Sugars than Raw Black Beans.
Both Raw Black Beans and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Black Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Black BeansVS Boiled Black BeansBaked Red PotatoesVS Boiled Black BeansBlack BeansVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Black BeansVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Black Beans or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: