Comparing Nutrients in 500 calories Boiled Red Kidney BeansVS Baked Red Potatoes

Weight per 500 calories

Boiled Red Kidney Beans

394g

Baked Red Potatoes

575g

Boiled Red Kidney Beans have 1.5 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Red Kidney Beans

27%

70%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Boiled Red Kidney 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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2.03%1.97g

Fat

0.89%0.86g

1.97 gvs0.86 g

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

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0.89%0.28g

Saturated Fat

0.72%0.23g

0.28 gvs0.23 g

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

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41.3%0.66g

Omega 3

5.4%0.086g

0.66 gvs0.086 g

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

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2.48%0.42g

Omega 6

1.66%0.28g

0.42 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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69%89.8g

Carbohydrate

86.6%113g

89.8 gvs113 g

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

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1.74%1.26g

Sugars

11.3%8.2g

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

1.26 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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76.7%29g

Fiber

27.2%10.3g

29 gvs10.3 g

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

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61%34g

Protein

23.6%13.2g

34 gvs13.2 g

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

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Vitamins

Boiled Red Kidney 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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52.5%0.63mg

Vitamin B1

34.5%0.41mg

Thiamine

0.63 mgvs0.41 mg

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

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17.6%0.23mg

Vitamin B2

22%0.29mg

Riboflavin

0.23 mgvs0.29 mg

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

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14.2%2.28mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs9.17 mg

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

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17.3%0.87mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.87 mgvs1.96 mg

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

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36.3%0.47mg

Vitamin B6

94%1.2mg

Pyridoxine

0.47 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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128%512μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

512 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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5.25%4.72mg

Vitamin C

80.5%72.4mg

Ascorbic acid

4.72 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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0.79%0.12mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

0.12 mgvs0.46 mg

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

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27.6%33μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

33 μgvs16 μg

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

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Minerals

Boiled Red Kidney Beansvs Baked Red Potatoes

11%110mg

Calcium

5.17%51.7mg

110 mgvs51.7 mg

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

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106%0.95mg

Copper

111%1mg

0.95 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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145%11.6mg

Iron

50.3%4.02mg

11.6 mgvs4.02 mg

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

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42%177mg

Magnesium

38.3%161mg

177 mgvs161 mg

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

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81.7%1.88mg

Manganese

43.2%0.99mg

1.88 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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80%559mg

Phosphorus

59%414mg

559 mgvs414 mg

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

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46.7%1587mg

Potassium

92%3132mg

1587 mgvs3132 mg

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

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8.6%4.72μg

Selenium

4.72 μgvsNA μg

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

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0.52%7.87mg

Sodium

4.6%69mg

7.87 mgvs69 mg

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

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38.3%4.2mg

Zinc

21%2.3mg

4.2 mgvs2.3 mg

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

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7.12%264g

Water

12%441g

264 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 Boiled Red Kidney Beans vs Baked Red Potatoes:

Boiled Red Kidney Beans have 1.5 times more Vitamin B1, 3.3 times more Vitamin B9 and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 15.3 times more Vitamin C than Boiled Red Kidney Beans.
Both Boiled Red Kidney 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 Boiled Red Kidney Beans vs Baked Red Potatoes:

Boiled Red Kidney Beans have 2.1 times more Calcium, 2.9 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Potassium and 1.7 times more Water than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Baked Whole Red Potatoes have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Red Kidney Beans have 7.7 times more Omega 3, 2.8 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate and 6.5 times more Sugars than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
Both Boiled Red Kidney 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:

Boiled Red Kidney BeansVS Canned Red Kidney Beans with LiquidsBaked Red PotatoesVS Canned Red Kidney Beans with LiquidsBoiled Red Kidney 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 Boiled Red Kidney BeansVS Baked Red Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: