Comparing Nutrients in 100 calories Broadbeans VS Baked Red Potatoes

Weight per 100 calories

Broadbeans

29.3g

Baked Red Potatoes

115g

Broadbeans have 3.9 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Broadbeans or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Broadbeans

30%

66%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Broadbeans vs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Legumes rich in Energy

0.46%0.45g

Fat

0.18%0.17g

0.45 gvs0.17 g

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

Find Legumes rich in Fat

0.23%0.074g

Saturated Fat

0.14%0.046g

0.074 gvs0.046 g

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

Find Legumes rich in Saturated Fat

0.84%0.013g

Omega 3

1.08%0.017g

0.013 gvs0.017 g

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

Find Legumes rich in Omega 3

1%0.17g

Omega 6

0.33%0.056g

0.17 gvs0.056 g

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

Find Legumes 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 Legumes rich in Cholesterol

13%17g

Carbohydrate

17.3%22.5g

17 gvs22.5 g

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

Find Legumes rich in Carbohydrate

2.3%1.67g

Sugars

2.27%1.64g

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

1.67 gvs1.64 g

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

Find Legumes rich in Sugars

Fructose

0.7%0.51g

≤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]

NA gvs0.51 g

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

Find Legumes rich in Fructose

Glucose

%0.63g

NA gvs0.63 g

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

Find Legumes rich in Glucose

Sucrose

%0.52g

NA gvs0.52 g

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

Find Legumes rich in Sucrose

19.3%7.33g

Fiber

5.44%2.07g

7.33 gvs2.07 g

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

Find Legumes rich in Fiber

13.7%7.66g

Protein

4.72%2.64g

7.66 gvs2.64 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Broadbeans vs Baked Red Potatoes

0.098%0.88μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0.88 μgvs1.15 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

13.6%0.16mg

Vitamin B1

6.9%0.083mg

Thiamine

0.16 mgvs0.083 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

7.5%0.098mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.098 mgvs0.057 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

5.2%0.83mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.83 mgvs1.83 mg

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

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

5.72%0.29mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.29 mgvs0.39 mg

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

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

8.26%0.11mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.11 mgvs0.24 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

31%124μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

124 μgvs31 μg

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

Find Legumes 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 Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0.46%0.41mg

Vitamin C

16%14.5mg

Ascorbic acid

0.41 mgvs14.5 mg

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

Find Legumes 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 Legumes rich in Vitamin D Buy Vegan Vitamin D

0.098%0.015mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.015 mgvs0.092 mg

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

Find Legumes rich in Vitamin E

2.2%2.64μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

2.64 μgvs3.2 μg

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

Find Legumes rich in Vitamin K

Minerals

Broadbeans vs Baked Red Potatoes

3.02%30.2mg

Calcium

1.03%10.3mg

30.2 mgvs10.3 mg

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

Find Legumes rich in Calcium

27%0.24mg

Copper

22.2%0.2mg

0.24 mgvs0.2 mg

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

Find Legumes 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 Legumes rich in Fluoride

24.6%1.96mg

Iron

10%0.8mg

1.96 mgvs0.8 mg

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

Find Legumes rich in Iron

13.4%56.3mg

Magnesium

7.66%32mg

56.3 mgvs32 mg

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

Find Legumes rich in Magnesium

20.7%0.48mg

Manganese

8.65%0.2mg

0.48 mgvs0.2 mg

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

Find Legumes 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 Legumes rich in Molybdenum

17.6%123mg

Phosphorus

12%82.8mg

123 mgvs82.8 mg

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

Find Legumes rich in Phosphorus

9.16%311mg

Potassium

18.4%626mg

311 mgvs626 mg

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

Find Legumes rich in Potassium

4.37%2.4μg

Selenium

2.4 μgvsNA μg

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

Find Legumes rich in Selenium

0.25%3.8mg

Sodium

0.92%13.8mg

3.8 mgvs13.8 mg

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

Find Legumes rich in Sodium

8.37%0.92mg

Zinc

4.18%0.46mg

0.92 mgvs0.46 mg

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

Find Legumes rich in Zinc

0.087%3.2g

Water

2.4%88g

3.2 gvs88 g

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

Find Legumes rich in Water

Lets compare vitamin content per 100 calories of Broadbeans vs Baked Red Potatoes:

Raw Broadbeans have 2 times more Vitamin B1, 1.7 times more Vitamin B2 and 4 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 35.3 times more Vitamin C than Raw Broadbeans .
Both Raw Broadbeans and Baked Whole Red Potatoes have similar amounts of Vitamin K per 100 kcal.
Both Raw Broadbeans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Broadbeans vs Baked Red Potatoes:

Raw Broadbeans have 2.9 times more Calcium, 1.2 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus and 2 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Potassium and 27.4 times more Water than Raw Broadbeans .

Comparison of macro-nutrients per 100 calories:

Raw Broadbeans have 3 times more Omega 6, 3.5 times more Fiber and 2.9 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Omega 3 and 1.3 times more Carbohydrate than Raw Broadbeans .
Both Raw Broadbeans and Baked Whole Red Potatoes have similar amounts of Energy and Sugars per 100 kcal.
Both Raw Broadbeans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Broadbeans VS Boiled Broadbeans Baked Red PotatoesVS Boiled Broadbeans Broadbeans VS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Broadbeans VS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Broadbeans or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: