Comparing Nutrients in 500 calories Baked White PotatoesVS Mungo Beans

Weight per 500 calories

Baked White Potatoes

544g

Mungo Beans

147g

Raw Mungo Beans have 3.7 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Mungo Beans

29%

67%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Mungo 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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0.84%0.82g

Fat

2.48%2.4g

0.82 gvs2.4 g

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

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0.68%0.22g

Saturated Fat

0.52%0.17g

0.22 gvs0.17 g

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

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5.1%0.082g

Omega 3

92%1.46g

0.082 gvs1.46 g

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

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1.57%0.27g

Omega 6

0.62%0.11g

0.27 gvs0.11 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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88%115g

Carbohydrate

66.5%86.5g

115 gvs86.5 g

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

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11.5%8.3g

Sugars

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

8.3 gvsNA g

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

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2.7%1.96g

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]

1.96 gvsNA g

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

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%3.42g

Glucose

3.42 gvsNA g

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

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%2.17g

Sucrose

2.17 gvsNA g

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

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30%11.4g

Fiber

70.6%27g

11.4 gvs27 g

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

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20.4%11.4g

Protein

66%37g

11.4 gvs37 g

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

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Vitamins

Baked White Potatoesvs Mungo Beans

0.6%5.43μg

Vitamin A

0.16%1.47μg

RAE, retinol activity equivalents

5.43 μgvs1.47 μg

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

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21.7%0.26mg

Vitamin B1

33.4%0.4mg

Thiamine

0.26 mgvs0.4 mg

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

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18%0.23mg

Vitamin B2

28.6%0.37mg

Riboflavin

0.23 mgvs0.37 mg

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

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52%8.3mg

Vitamin B3

13.3%2.12mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs2.12 mg

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

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41.6%2.1mg

Vitamin B5

26.6%1.33mg

Pantothenic acid

2.1 mgvs1.33 mg

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

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88.2%1.15mg

Vitamin B6

31.7%0.41mg

Pyridoxine

1.15 mgvs0.41 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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51.6%207μg

Vitamin B9

79%317μg

Folates and Folic Acid

207 μgvs317 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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76%68.5mg

Vitamin C

0%0mg

Ascorbic acid

68.5 mgvs0 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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1.45%0.22mg

Vitamin E

Tocopherols and Tocotrienols

0.22 mgvsNA mg

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

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12.2%14.7μg

Vitamin K

Phytomenadione or phylloquinone

14.7 μgvsNA μg

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

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Minerals

Baked White Potatoesvs Mungo Beans

5.43%54.3mg

Calcium

20.2%202mg

54.3 mgvs202 mg

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

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76.7%0.69mg

Copper

160%1.44mg

0.69 mgvs1.44 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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43.5%3.48mg

Iron

139%11mg

3.48 mgvs11 mg

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

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35%147mg

Magnesium

93%391mg

147 mgvs391 mg

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

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44.7%1.03mg

Manganese

97%2.24mg

1.03 mgvs2.24 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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58.2%408mg

Phosphorus

79.4%556mg

408 mgvs556 mg

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

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87%2957mg

Potassium

42.4%1441mg

2957 mgvs1441 mg

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

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4.94%2.7μg

Selenium

22%12μg

2.7 μgvs12 μg

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

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2.54%38mg

Sodium

3.7%55.7mg

38 mgvs55.7 mg

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

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17.3%1.9mg

Zinc

44.7%4.9mg

1.9 mgvs4.9 mg

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

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11%410g

Water

0.43%16g

410 gvs16 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 White Potatoes vs Mungo Beans:

Baked Whole White Potatoes have 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Raw Mungo Beans.
While Raw Mungo Beans contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B9 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

Baked Whole White Potatoes have 2.1 times more Potassium and 25.9 times more Water than Raw Mungo Beans.
While Raw Mungo Beans contain 3.7 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 2.7 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 4.4 times more Selenium and 2.6 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 1.3 times more Carbohydrate than Raw Mungo Beans.
While Raw Mungo Beans contain 18 times more Omega 3, 2.4 times more Fiber and 3.2 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Mungo Beans have similar amounts of Energy per 500 kcal.
Both Baked Whole White Potatoes as well as Raw Mungo Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesMungo BeansVS Baked Red PotatoesBaked White PotatoesVS Boiled Mungo BeansMungo BeansVS Boiled Mungo Beans

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Mungo Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: