Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Boiled Kidney Beans

Weight per 500 calories

Baked White Potatoes
544g
Boiled Kidney Beans
394g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Boiled Kidney Beans
27%
3%
70%
500 kcal ▼

Macro Nutrients

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
0.84%0.82g
Fat
2.03%1.97g
0.82 gvs1.97 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.68%0.22g
Saturated Fat
0.9%0.29g
0.22 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
5.1%0.082g
Omega 3
42%0.67g
0.082 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
1.57%0.27g
Omega 6
2.5%0.43g
0.27 gvs0.43 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
88%115g
Carbohydrate
69%89.8g
115 gvs89.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
11.5%8.3g
Sugars
1.74%1.26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.3 gvs1.26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
2.7%1.96g
Fructose
NA
≤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]
1.96 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%3.42g
Glucose
NA
3.42 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%2.17g
Sucrose
NA
2.17 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
30%11.4g
Fiber
66.3%25g
11.4 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20.4%11.4g
Protein
61%34g
11.4 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

0.6%5.43μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
5.43 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
21.7%0.26mg
Vitamin B1
52.5%0.63mg
Thiamine
0.26 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
18%0.23mg
Vitamin B2
17.6%0.23mg
Riboflavin
0.23 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
52%8.3mg
Vitamin B3
14.2%2.28mg
Niacin, nicotinic acid, niacinamide
8.3 mgvs2.28 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
41.6%2.1mg
Vitamin B5
17.3%0.87mg
Pantothenic acid
2.1 mgvs0.87 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
88.2%1.15mg
Vitamin B6
36.3%0.47mg
Pyridoxine
1.15 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
51.6%207μg
Vitamin B9
128%512μg
Folates and Folic Acid
207 μgvs512 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
76%68.5mg
Vitamin C
5.25%4.72mg
Ascorbic acid
68.5 mgvs4.72 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
1.45%0.22mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
0.22 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
12.2%14.7μg
Vitamin K
27.6%33μg
Phytomenadione or phylloquinone
14.7 μgvs33 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

5.43%54.3mg
Calcium
13.8%138mg
54.3 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
76.7%0.69mg
Copper
94%0.85mg
0.69 mgvs0.85 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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
43.5%3.48mg
Iron
109%8.74mg
3.48 mgvs8.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
35%147mg
Magnesium
39.4%165mg
147 mgvs165 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
44.7%1.03mg
Manganese
73.6%1.7mg
1.03 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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
58.2%408mg
Phosphorus
77.6%543mg
408 mgvs543 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
87%2957mg
Potassium
47%1594mg
2957 mgvs1594 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
4.94%2.7μg
Selenium
7.87%4.33μg
2.7 μgvs4.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.54%38mg
Sodium
0.26%3.94mg
38 mgvs3.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
17.3%1.9mg
Zinc
35.8%3.94mg
1.9 mgvs3.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
11%410g
Water
7.12%264g
410 gvs264 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 White Potatoes vs Boiled Kidney Beans:
Comparing minerals per 500 calories for Baked White Potatoes vs Boiled Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: