Comparing Nutrients in 500 calories Boiled Mungo BeansVS Baked White Potatoes

Weight per 500 calories

Boiled Mungo Beans

476g

Baked White Potatoes

544g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Boiled Mungo Beans

28%

67%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Boiled Mungo 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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2.7%2.6g

Fat

0.84%0.82g

2.6 gvs0.82 g

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

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0.57%0.18g

Saturated Fat

0.68%0.22g

0.18 gvs0.22 g

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

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100%1.6g

Omega 3

5.1%0.082g

1.6 gvs0.082 g

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

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0.67%0.11g

Omega 6

1.57%0.27g

0.11 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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67%87.3g

Carbohydrate

88%115g

87.3 gvs115 g

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

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13.2%9.57g

Sugars

11.5%8.3g

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

9.57 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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80.2%30.5g

Fiber

30%11.4g

30.5 gvs11.4 g

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

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64%36g

Protein

20.4%11.4g

36 gvs11.4 g

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

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Vitamins

Boiled Mungo Beansvs Baked White Potatoes

1.06%9.52μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

9.52 μgvs5.43 μg

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

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59.5%0.71mg

Vitamin B1

21.7%0.26mg

Thiamine

0.71 mgvs0.26 mg

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

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27.5%0.36mg

Vitamin B2

18%0.23mg

Riboflavin

0.36 mgvs0.23 mg

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

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44.6%7.14mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs8.3 mg

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

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41.2%2.06mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

2.06 mgvs2.1 mg

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

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21.2%0.28mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.28 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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112%448μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

448 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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5.3%4.76mg

Vitamin C

76%68.5mg

Ascorbic acid

4.76 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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4.76%0.71mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.71 mgvs0.22 mg

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

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10.7%13μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

13 μgvs14.7 μg

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

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Minerals

Boiled Mungo Beansvs Baked White Potatoes

25.2%252mg

Calcium

5.43%54.3mg

252 mgvs54.3 mg

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

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73.5%0.66mg

Copper

76.7%0.69mg

0.66 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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104%8.33mg

Iron

43.5%3.48mg

8.33 mgvs3.48 mg

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

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71.4%300mg

Magnesium

35%147mg

300 mgvs147 mg

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

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85.3%1.96mg

Manganese

44.7%1.03mg

1.96 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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106%743mg

Phosphorus

58.2%408mg

743 mgvs408 mg

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

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32.4%1100mg

Potassium

87%2957mg

1100 mgvs2957 mg

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

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21.6%12μg

Selenium

4.94%2.7μg

12 μgvs2.7 μg

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

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2.22%33.3mg

Sodium

2.54%38mg

33.3 mgvs38 mg

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

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36%3.95mg

Zinc

17.3%1.9mg

3.95 mgvs1.9 mg

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

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9.33%345g

Water

11%410g

345 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 Mungo Beans vs Baked White Potatoes:

Boiled Mungo Beans have 2.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.2 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.2 times more Vitamin B6 and 14.4 times more Vitamin C than Boiled Mungo Beans.
Both Boiled Mungo Beans and Baked Whole White Potatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 500 kcal.
Both Boiled Mungo Beans as well as Baked Whole White 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 White Potatoes:

Boiled Mungo Beans have 4.6 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 4.4 times more Selenium and 2.1 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Potassium than Boiled Mungo Beans.
Both Boiled Mungo Beans and Baked Whole White Potatoes have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Mungo Beans have 19.6 times more Omega 3, 2.7 times more Fiber and 3.1 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Boiled Mungo Beans.
Both Boiled Mungo Beans and Baked Whole White Potatoes have similar amounts of Energy and Sugars per 500 kcal.
Both Boiled Mungo 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 Mungo BeansVS Split Green PeasBaked White PotatoesVS Split Green PeasBoiled Mungo BeansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Boiled Mungo BeansVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: