Comparing Nutrients in 500 calories White PotatoesVS Boiled Kidney Beans

Weight per 500 calories

White Potatoes

725g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.8 times more energy per unit of mass than Raw Whole White Potatoes, which is average in comparison to other foods. White Potatoes having low energy density.

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

Macros Ratio

Protein Fat Carbs

White Potatoes

10%

89%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

White 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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0.75%0.72g

Fat

2.03%1.97g

0.72 gvs1.97 g

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

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0.59%0.19g

Saturated Fat

0.9%0.29g

0.19 gvs0.29 g

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

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4.53%0.072g

Omega 3

42%0.67g

0.072 gvs0.67 g

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

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1.36%0.23g

Omega 6

2.5%0.43g

0.23 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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87.6%114g

Carbohydrate

69%89.8g

114 gvs89.8 g

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

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11.5%8.33g

Sugars

1.74%1.26g

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

8.33 gvs1.26 g

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

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3.4%2.46g

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]

2.46 gvsNA g

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

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%3.84g

Glucose

3.84 gvsNA g

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

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%2.03g

Sucrose

2.03 gvsNA g

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

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45.8%17.4g

Fiber

66.3%25g

17.4 gvs25 g

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

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21.7%12g

Protein

61%34g

12 gvs34 g

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

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Vitamins

White Potatoesvs 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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43%0.51mg

Vitamin B1

52.5%0.63mg

Thiamine

0.51 mgvs0.63 mg

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

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19%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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48.3%7.72mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

7.72 mgvs2.28 mg

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

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40.7%2.04mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

2.04 mgvs0.87 mg

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

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113%1.47mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1.47 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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32.6%130μg

Vitamin B9

128%512μg

Folates and Folic Acid

130 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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73.3%66mg

Vitamin C

5.25%4.72mg

Ascorbic acid

66 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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0.48%0.072mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.072 mgvs0.12 mg

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

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9.66%11.6μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

11.6 μgvs33 μg

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

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Minerals

White Potatoesvs Boiled Kidney Beans

6.52%65.2mg

Calcium

13.8%138mg

65.2 mgvs138 mg

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

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93%0.84mg

Copper

94%0.85mg

0.84 mgvs0.85 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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47%3.77mg

Iron

109%8.74mg

3.77 mgvs8.74 mg

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

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36.2%152mg

Magnesium

39.4%165mg

152 mgvs165 mg

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

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45.7%1.05mg

Manganese

73.6%1.7mg

1.05 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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64%449mg

Phosphorus

77.6%543mg

449 mgvs543 mg

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

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86.7%2949mg

Potassium

47%1594mg

2949 mgvs1594 mg

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

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3.95%2.17μg

Selenium

7.87%4.33μg

2.17 μgvs4.33 μg

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

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7.73%116mg

Sodium

0.26%3.94mg

116 mgvs3.94 mg

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

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19%2.1mg

Zinc

35.8%3.94mg

2.1 mgvs3.94 mg

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

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16%591g

Water

7.12%264g

591 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 White Potatoes vs Boiled Kidney Beans:

Raw Whole White Potatoes have 3.4 times more Vitamin B3, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 14 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.9 times more Vitamin B9 and 2.9 times more Vitamin K than Raw Whole White Potatoes.
Both Raw Whole White Potatoes and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Raw Whole White 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 White Potatoes vs Boiled Kidney Beans:

Raw Whole White Potatoes have 1.8 times more Potassium, 29.4 times more Sodium and 2.2 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.1 times more Calcium, 2.3 times more Iron, 1.6 times more Manganese, 2 times more Selenium and 1.9 times more Zinc than Raw Whole White Potatoes.
Both Raw Whole White Potatoes and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Whole White Potatoes have 1.3 times more Carbohydrate and 6.6 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 9.2 times more Omega 3, 1.4 times more Fiber and 2.8 times more Protein than Raw Whole White Potatoes.
Both Raw Whole White Potatoes and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Raw Whole White 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:

White PotatoesVS Red PotatoesBoiled Kidney BeansVS Red PotatoesWhite PotatoesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories White PotatoesVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: