Comparing Nutrients in 500 calories Hyacinth-Young beansVS Baked White Potatoes

Weight per 500 calories

Hyacinth-Young beans

1087g

Baked White Potatoes

544g

Baked Whole White Potatoes have 2 times more energy per unit of mass than Raw Hyacinth-Young beans, which is average in comparison to other foods. Hyacinth-Young beans having low energy density.

Which food has more nutrients per 500 calories - Hyacinth-Young beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Hyacinth-Young beans

18%

78%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Hyacinth-Young 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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2.24%2.17g

Fat

0.84%0.82g

2.17 gvs0.82 g

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

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3%0.96g

Saturated Fat

0.68%0.22g

0.96 gvs0.22 g

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

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4.76%0.076g

Omega 3

5.1%0.082g

0.076 gvs0.082 g

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

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0.064%0.011g

Omega 6

1.57%0.27g

0.011 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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77%100g

Carbohydrate

88%115g

100 gvs115 g

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

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61%44.3g

Sugars

11.5%8.3g

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

44.3 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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94%36g

Fiber

30%11.4g

36 gvs11.4 g

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

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40.8%23g

Protein

20.4%11.4g

23 gvs11.4 g

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

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Vitamins

Hyacinth-Young beansvs Baked White Potatoes

52%467μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

467 μgvs5.43 μg

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

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69.7%0.84mg

Vitamin B1

21.7%0.26mg

Thiamine

0.84 mgvs0.26 mg

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

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77%1mg

Vitamin B2

18%0.23mg

Riboflavin

1 mgvs0.23 mg

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

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35.3%5.65mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

5.65 mgvs8.3 mg

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

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12%0.6mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.6 mgvs2.1 mg

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

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20%0.26mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.26 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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168%674μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

674 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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156%140mg

Vitamin C

76%68.5mg

Ascorbic acid

140 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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37%5.54mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

5.54 mgvs0.22 mg

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

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164%197μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

197 μgvs14.7 μg

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

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Minerals

Hyacinth-Young beansvs Baked White Potatoes

54.3%543mg

Calcium

5.43%54.3mg

543 mgvs54.3 mg

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

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56.8%0.51mg

Copper

76.7%0.69mg

0.51 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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101%8.04mg

Iron

43.5%3.48mg

8.04 mgvs3.48 mg

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

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104%435mg

Magnesium

35%147mg

435 mgvs147 mg

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

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97%2.23mg

Manganese

44.7%1.03mg

2.23 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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76%533mg

Phosphorus

58.2%408mg

533 mgvs408 mg

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

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80.6%2739mg

Potassium

87%2957mg

2739 mgvs2957 mg

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

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29.6%16.3μg

Selenium

4.94%2.7μg

16.3 μgvs2.7 μg

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

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1.45%21.7mg

Sodium

2.54%38mg

21.7 mgvs38 mg

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

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36.6%4.02mg

Zinc

17.3%1.9mg

4.02 mgvs1.9 mg

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

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26%955g

Water

11%410g

955 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 Hyacinth-Young beans vs Baked White Potatoes:

Raw Hyacinth-Young beans have 86 times more Vitamin A, 3.2 times more Vitamin B1, 4.3 times more Vitamin B2, 3.3 times more Vitamin B9, 2 times more Vitamin C, 25.5 times more Vitamin E and 13.4 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hyacinth-Young beans vs Baked White Potatoes:

Raw Hyacinth-Young beans have 10 times more Calcium, 2.3 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 6 times more Selenium, 2.1 times more Zinc and 2.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Copper than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans and Baked Whole White Potatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Hyacinth-Young beans have 5.3 times more Sugars, 3.1 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
Both Raw Hyacinth-Young beans and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Raw Hyacinth-Young 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:

Hyacinth-Young beansVS Boiled Hyacinth-Young beansBaked White PotatoesVS Boiled Hyacinth-Young beansHyacinth-Young beansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Hyacinth-Young beansVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Hyacinth-Young beans or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: