Comparing Nutrients in 300 calories Hyacinth-Young beans VS Baked Potato Flesh

Weight per 300 calories

• Hyacinth-Young beans: 652g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 2 times more energy per unit of mass than Raw Hyacinth-Young beans, which is average in comparison to other foods. Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 300 calories - Hyacinth-Young beans or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Hyacinth-Young beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.038% 0.007g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	7.56% 5.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.6% 21.5g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	74.7% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	101% 404μg	7.26% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 84mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.33mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	32.6% 326mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	77% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	60.3% 4.83mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	22.6% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.7% 320mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	48.3% 1643mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	15.5% 573g	6.58% 243g	3700g per day for Men 19-50 years

Hyacinth-Young Beans VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hyacinth-Young beans or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Hyacinth-Young beans vs Baked Potato Flesh:

• 300 calories of Hyacinth-Young beans have more Vitamin A, 1.5 times more Vitamin B1, 8.9 times more Vitamin B2, 13.9 times more Vitamin B9, 2 times more Vitamin C, 25.8 times more Vitamin E and 122 times more Vitamin K than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B3, 5 times more Vitamin B5 and 6.2 times more Vitamin B6 than Raw Hyacinth-Young beans.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Hyacinth-Young beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Hyacinth-Young beans vs Baked Potato Flesh:

• 300 calories of Hyacinth-Young beans have 20.2 times more Calcium, 4.3 times more Iron, 3.2 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 10.1 times more Selenium, 2.6 times more Zinc and 2.4 times more Water than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 2.3 times more Copper than Raw Hyacinth-Young beans.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hyacinth-Young beans have 4.9 times more Sugars, 4.4 times more Fiber and 2.2 times more Protein than Baked Potato Flesh.
• Both Hyacinth-Young beans and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Hyacinth-Young beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.