Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In SkinVS Boiled Kidney Beans

Weight per 500 calories

Boiled Potato Flesh, Cooked In Skin

575g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.5 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is average in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Potato Flesh, Cooked In Skin

91%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Boiled Potato Flesh, Cooked In Skinvs Boiled Kidney Beans

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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0.59%0.57g

Fat

2.03%1.97g

0.57 gvs1.97 g

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

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0.47%0.15g

Saturated Fat

0.9%0.29g

0.15 gvs0.29 g

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

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3.6%0.057g

Omega 3

42%0.67g

0.057 gvs0.67 g

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

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1.1%0.18g

Omega 6

2.5%0.43g

0.18 gvs0.43 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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89%116g

Carbohydrate

69%89.8g

116 gvs89.8 g

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

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7.2%5.23g

Sugars

1.74%1.26g

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

5.23 gvs1.26 g

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

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2.3%1.67g

Fructose

≤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]

1.67 gvsNA g

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

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%1.95g

Glucose

1.95 gvsNA g

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

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%1.1g

Sucrose

1.1 gvsNA g

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

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27.2%10.3g

Fiber

66.3%25g

10.3 gvs25 g

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

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19%10.7g

Protein

61%34g

10.7 gvs34 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Potato Flesh, Cooked In Skinvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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50.8%0.61mg

Vitamin B1

52.5%0.63mg

Thiamine

0.61 mgvs0.63 mg

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

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8.84%0.11mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.11 mgvs0.23 mg

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

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51.7%8.27mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

8.27 mgvs2.28 mg

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

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59.8%3mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

3 mgvs0.87 mg

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

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132%1.7mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1.7 mgvs0.47 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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14.4%57.5μg

Vitamin B9

128%512μg

Folates and Folic Acid

57.5 μgvs512 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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83%74.7mg

Vitamin C

5.25%4.72mg

Ascorbic acid

74.7 mgvs4.72 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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0.38%0.057mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.057 mgvs0.12 mg

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

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10.5%12.6μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

12.6 μgvs33 μg

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

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Minerals

Boiled Potato Flesh, Cooked In Skinvs Boiled Kidney Beans

2.87%28.7mg

Calcium

13.8%138mg

28.7 mgvs138 mg

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

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120%1.1mg

Copper

94%0.85mg

1.1 mgvs0.85 mg

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

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7.1%284μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

284 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.3%1.8mg

Iron

109%8.74mg

1.8 mgvs8.74 mg

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

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30%126mg

Magnesium

39.4%165mg

126 mgvs165 mg

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

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34.5%0.79mg

Manganese

73.6%1.7mg

0.79 mgvs1.7 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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36%253mg

Phosphorus

77.6%543mg

253 mgvs543 mg

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

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64%2178mg

Potassium

47%1594mg

2178 mgvs1594 mg

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

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3.13%1.72μg

Selenium

7.87%4.33μg

1.72 μgvs4.33 μg

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

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1.53%23mg

Sodium

0.26%3.94mg

23 mgvs3.94 mg

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

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15.7%1.72mg

Zinc

35.8%3.94mg

1.72 mgvs3.94 mg

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

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12%442g

Water

7.12%264g

442 gvs264 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 Potato Flesh, Cooked In Skin vs Boiled Kidney Beans:

Boiled Potato Flesh, Cooked In Skin without Salt has 3.6 times more Vitamin B3, 3.5 times more Vitamin B5, 3.6 times more Vitamin B6 and 15.8 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Vitamin B2, 8.9 times more Vitamin B9 and 2.6 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Boiled Kidney Beans:

Boiled Potato Flesh, Cooked In Skin without Salt has 1.3 times more Copper, 1.4 times more Potassium and 1.7 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.8 times more Calcium, 4.9 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Selenium and 2.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.

Comparison of macro-nutrients per 500 calories:

Boiled Potato Flesh, Cooked In Skin without Salt has 1.3 times more Carbohydrate and 4.2 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 11.6 times more Omega 3, 2.4 times more Fiber and 3.2 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Potato Flesh, Cooked In SkinVS Boiled Potato SkinBoiled Kidney BeansVS Boiled Potato SkinBoiled Potato Flesh, Cooked In SkinVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In SkinVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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