Comparing Nutrients in 500 calories Baked Red PotatoesVS Boiled White Beans

Weight per 500 calories

Baked Red Potatoes

575g

Boiled White Beans

360g

Boiled White Beans have 1.6 times more energy per unit of mass than Baked Whole Red Potatoes, which is average in comparison to other foods. Baked Red Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Boiled White Beans

27%

71%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Boiled White Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.89%0.86g

Fat

1.3%1.26g

0.86 gvs1.26 g

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

Find Vegetables rich in Fat

0.72%0.23g

Saturated Fat

1.02%0.33g

0.23 gvs0.33 g

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

Find Vegetables rich in Saturated Fat

5.4%0.086g

Omega 3

15.5%0.25g

0.086 gvs0.25 g

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

Find Vegetables rich in Omega 3

1.66%0.28g

Omega 6

1.76%0.3g

0.28 gvs0.3 g

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

Find Vegetables 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 Vegetables rich in Cholesterol

86.6%113g

Carbohydrate

69.4%90g

113 gvs90 g

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

Find Vegetables rich in Carbohydrate

11.3%8.2g

Sugars

1.7%1.22g

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

8.2 gvs1.22 g

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

Find Vegetables rich in Sugars

3.5%2.53g

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]

2.53 gvsNA g

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

Find Vegetables rich in Fructose

%3.16g

Glucose

3.16 gvsNA g

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

Find Vegetables rich in Glucose

%2.6g

Sucrose

2.6 gvsNA g

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

Find Vegetables rich in Sucrose

27.2%10.3g

Fiber

59.6%22.7g

10.3 gvs22.7 g

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

Find Vegetables rich in Fiber

23.6%13.2g

Protein

62.5%35g

13.2 gvs35 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Red Potatoesvs Boiled White Beans

0.64%5.75μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.75 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

34.5%0.41mg

Vitamin B1

35.4%0.42mg

Thiamine

0.41 mgvs0.42 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

22%0.29mg

Vitamin B2

12.7%0.17mg

Riboflavin

0.29 mgvs0.17 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

57.3%9.17mg

Vitamin B3

3.15%0.5mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs0.5 mg

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

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

39%1.96mg

Vitamin B5

16.5%0.82mg

Pantothenic acid

1.96 mgvs0.82 mg

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

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

94%1.2mg

Vitamin B6

25.7%0.33mg

Pyridoxine

1.2 mgvs0.33 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

38.8%155μg

Vitamin B9

73%291μg

Folates and Folic Acid

155 μgvs291 μg

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

Find Vegetables 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 Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

80.5%72.4mg

Vitamin C

0%0mg

Ascorbic acid

72.4 mgvs0 mg

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

Find Vegetables 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 Vegetables rich in Vitamin D Buy Vegan Vitamin D

3.07%0.46mg

Vitamin E

22.5%3.4mg

Tocopherols and Tocotrienols

0.46 mgvs3.4 mg

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

Find Vegetables rich in Vitamin E

13.4%16μg

Vitamin K

10.5%12.6μg

Phytomenadione or phylloquinone

16 μgvs12.6 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked Red Potatoesvs Boiled White Beans

5.17%51.7mg

Calcium

32.4%324mg

51.7 mgvs324 mg

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

Find Vegetables rich in Calcium

111%1mg

Copper

115%1.03mg

1 mgvs1.03 mg

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

Find Vegetables 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 Vegetables rich in Fluoride

50.3%4.02mg

Iron

166%13.3mg

4.02 mgvs13.3 mg

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

Find Vegetables rich in Iron

38.3%161mg

Magnesium

54%227mg

161 mgvs227 mg

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

Find Vegetables rich in Magnesium

43.2%0.99mg

Manganese

99%2.3mg

0.99 mgvs2.3 mg

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

Find Vegetables 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 Vegetables rich in Molybdenum

59%414mg

Phosphorus

58%406mg

414 mgvs406 mg

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

Find Vegetables rich in Phosphorus

92%3132mg

Potassium

59.4%2018mg

3132 mgvs2018 mg

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

Find Vegetables rich in Potassium

Selenium

8.5%4.68μg

NA μgvs4.68 μg

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

Find Vegetables rich in Selenium

4.6%69mg

Sodium

1.44%21.6mg

69 mgvs21.6 mg

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

Find Vegetables rich in Sodium

21%2.3mg

Zinc

45%4.96mg

2.3 mgvs4.96 mg

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

Find Vegetables rich in Zinc

12%441g

Water

6.13%227g

441 gvs227 g

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

Find Vegetables rich in Water

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

Baked Whole Red Potatoes have 1.7 times more Vitamin B2, 18.2 times more Vitamin B3, 2.4 times more Vitamin B5, 3.6 times more Vitamin B6, more Vitamin C and 1.3 times more Vitamin K than Boiled White Beans.
While Boiled White Beans contain 1.9 times more Vitamin B9 and 7.4 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled White Beans have similar amounts of Vitamin B1 per 500 kcal.
Both Baked Whole Red Potatoes as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Boiled White Beans:

Baked Whole Red Potatoes have 1.6 times more Potassium and 1.9 times more Water than Boiled White Beans.
While Boiled White Beans contain 6.3 times more Calcium, 3.3 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese and 2.2 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled White Beans have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 1.2 times more Carbohydrate and 6.7 times more Sugars than Boiled White Beans.
While Boiled White Beans contain 2.9 times more Omega 3, 2.2 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled White Beans have similar amounts of Energy per 500 kcal.
Both Baked Whole Red Potatoes as well as Boiled White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltBoiled White BeansVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Canned White BeansBoiled White BeansVS Canned White Beans

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Boiled White Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: