Comparing Nutrients in 500 calories Baked Russet PotatoesVS Boiled Kidney Beans

Weight per 500 calories

Baked Russet Potatoes

526g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.3 times more energy per unit of mass than Baked Whole Russet Potatoes, which is average in comparison to other foods. Baked Russet Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Russet Potatoes or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Baked Russet Potatoes

11%

88%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Baked Russet Potatoesvs 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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0.71%0.68g

Fat

2.03%1.97g

0.68 gvs1.97 g

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

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0.53%0.17g

Saturated Fat

0.9%0.29g

0.17 gvs0.29 g

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

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4.28%0.068g

Omega 3

42%0.67g

0.068 gvs0.67 g

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

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1.27%0.22g

Omega 6

2.5%0.43g

0.22 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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87%113g

Carbohydrate

69%89.8g

113 gvs89.8 g

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

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7.84%5.7g

Sugars

1.74%1.26g

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

5.7 gvs1.26 g

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

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2.32%1.7g

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]

1.7 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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%2.05g

Sucrose

2.05 gvsNA g

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

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32%12g

Fiber

66.3%25g

12 gvs25 g

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

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24.7%14g

Protein

61%34g

14 gvs34 g

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

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Vitamins

Baked Russet Potatoesvs Boiled Kidney Beans

0.58%5.26μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.26 μgvs0 μg

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

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29.4%0.35mg

Vitamin B1

52.5%0.63mg

Thiamine

0.35 mgvs0.63 mg

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

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19.4%0.25mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.25 mgvs0.23 mg

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

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44.3%7.1mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

7.1 mgvs2.28 mg

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

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40%2mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

2 mgvs0.87 mg

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

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143%1.86mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1.86 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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34.2%137μg

Vitamin B9

128%512μg

Folates and Folic Acid

137 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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48.5%43.7mg

Vitamin C

5.25%4.72mg

Ascorbic acid

43.7 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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2.46%0.37mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.37 mgvs0.12 mg

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

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8.77%10.5μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

10.5 μgvs33 μg

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

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Minerals

Baked Russet Potatoesvs Boiled Kidney Beans

9.47%95mg

Calcium

13.8%138mg

95 mgvs138 mg

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

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62.6%0.56mg

Copper

94%0.85mg

0.56 mgvs0.85 mg

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

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5.95%238μg

Fluoride

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

238 μgvsNA μg

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

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70.4%5.63mg

Iron

109%8.74mg

5.63 mgvs8.74 mg

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

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37.6%158mg

Magnesium

39.4%165mg

158 mgvs165 mg

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

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52%1.2mg

Manganese

73.6%1.7mg

1.2 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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53.4%374mg

Phosphorus

77.6%543mg

374 mgvs543 mg

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

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85%2895mg

Potassium

47%1594mg

2895 mgvs1594 mg

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

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4.8%2.63μg

Selenium

7.87%4.33μg

2.63 μgvs4.33 μg

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

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4.9%73.7mg

Sodium

0.26%3.94mg

73.7 mgvs3.94 mg

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

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16.7%1.84mg

Zinc

35.8%3.94mg

1.84 mgvs3.94 mg

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

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10.6%392g

Water

7.12%264g

392 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 Baked Russet Potatoes vs Boiled Kidney Beans:

Baked Whole Russet Potatoes have 3.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6 and 9.2 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B1, 3.7 times more Vitamin B9 and 3.1 times more Vitamin K than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
Both Baked Whole Russet Potatoes 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 Baked Russet Potatoes vs Boiled Kidney Beans:

Baked Whole Russet Potatoes have 1.8 times more Potassium and 1.5 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Selenium and 2.1 times more Zinc than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes and Boiled All Types Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Russet Potatoes have 1.3 times more Carbohydrate and 4.5 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 9.8 times more Omega 3, 2.1 times more Fiber and 2.5 times more Protein than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Baked Whole Russet Potatoes 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:

Baked Russet PotatoesVS Baked White PotatoesBoiled Kidney BeansVS Baked White PotatoesBaked Russet PotatoesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Baked Russet PotatoesVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Russet Potatoes or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: