Comparing Nutrients in 500 calories Boiled Mungo BeansVS Baked Red Potatoes

Weight per 500 calories

Boiled Mungo Beans

476g

Baked Red Potatoes

575g

Boiled Mungo Beans have 1.2 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 Mungo Beans or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Mungo Beans

28%

67%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Boiled Mungo 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 .

Find Legumes rich in Energy

2.7%2.6g

Fat

0.89%0.86g

2.6 gvs0.86 g

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

Find Legumes rich in Fat

0.57%0.18g

Saturated Fat

0.72%0.23g

0.18 gvs0.23 g

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

Find Legumes rich in Saturated Fat

100%1.6g

Omega 3

5.4%0.086g

1.6 gvs0.086 g

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

Find Legumes rich in Omega 3

0.67%0.11g

Omega 6

1.66%0.28g

0.11 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

67%87.3g

Carbohydrate

86.6%113g

87.3 gvs113 g

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

Find Legumes rich in Carbohydrate

13.2%9.57g

Sugars

11.3%8.2g

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

9.57 gvs8.2 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

%3.16g

NA gvs3.16 g

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

Find Legumes rich in Glucose

Sucrose

%2.6g

NA gvs2.6 g

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

Find Legumes rich in Sucrose

80.2%30.5g

Fiber

27.2%10.3g

30.5 gvs10.3 g

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

Find Legumes rich in Fiber

64%36g

Protein

23.6%13.2g

36 gvs13.2 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Mungo Beansvs Baked Red Potatoes

1.06%9.52μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

9.52 μgvs5.75 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

59.5%0.71mg

Vitamin B1

34.5%0.41mg

Thiamine

0.71 mgvs0.41 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

27.5%0.36mg

Vitamin B2

22%0.29mg

Riboflavin

0.36 mgvs0.29 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

44.6%7.14mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs9.17 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

41.2%2.06mg

Vitamin B5

39%1.96mg

Pantothenic acid

2.06 mgvs1.96 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

21.2%0.28mg

Vitamin B6

94%1.2mg

Pyridoxine

0.28 mgvs1.2 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

112%448μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

448 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

5.3%4.76mg

Vitamin C

80.5%72.4mg

Ascorbic acid

4.76 mgvs72.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

4.76%0.71mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

0.71 mgvs0.46 mg

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

Find Legumes rich in Vitamin E

10.7%13μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

13 μgvs16 μg

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

Find Legumes rich in Vitamin K

Minerals

Boiled Mungo Beansvs Baked Red Potatoes

25.2%252mg

Calcium

5.17%51.7mg

252 mgvs51.7 mg

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

Find Legumes rich in Calcium

73.5%0.66mg

Copper

111%1mg

0.66 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

104%8.33mg

Iron

50.3%4.02mg

8.33 mgvs4.02 mg

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

Find Legumes rich in Iron

71.4%300mg

Magnesium

38.3%161mg

300 mgvs161 mg

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

Find Legumes rich in Magnesium

85.3%1.96mg

Manganese

43.2%0.99mg

1.96 mgvs0.99 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

106%743mg

Phosphorus

59%414mg

743 mgvs414 mg

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

Find Legumes rich in Phosphorus

32.4%1100mg

Potassium

92%3132mg

1100 mgvs3132 mg

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

Find Legumes rich in Potassium

21.6%12μg

Selenium

12 μgvsNA μg

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

Find Legumes rich in Selenium

2.22%33.3mg

Sodium

4.6%69mg

33.3 mgvs69 mg

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

Find Legumes rich in Sodium

36%3.95mg

Zinc

21%2.3mg

3.95 mgvs2.3 mg

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

Find Legumes rich in Zinc

9.33%345g

Water

12%441g

345 gvs441 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Boiled Mungo Beans vs Baked Red Potatoes:

Boiled Mungo Beans have 1.7 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.9 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 4.4 times more Vitamin B6, 15.2 times more Vitamin C and 1.3 times more Vitamin K than Boiled Mungo Beans.
Both Boiled Mungo Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 500 kcal.
Both Boiled Mungo 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 Mungo Beans vs Baked Red Potatoes:

Boiled Mungo Beans have 4.9 times more Calcium, 2.1 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Copper, 2.8 times more Potassium and 1.3 times more Water than Boiled Mungo Beans.

Comparison of macro-nutrients per 500 calories:

Boiled Mungo Beans have 18.5 times more Omega 3, 2.9 times more Fiber and 2.7 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Boiled Mungo Beans.
Both Boiled Mungo Beans and Baked Whole Red Potatoes have similar amounts of Energy and Sugars per 500 kcal.
Both Boiled Mungo 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 Mungo BeansVS Split Green PeasBaked Red PotatoesVS Split Green PeasBoiled Mungo 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 Mungo BeansVS Baked Red Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: