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Comparing Nutrients in 300 calories Boiled Mung BeansVS Baked White Potatoes

Weight per 300 calories

Boiled Mung Beans
286g
Baked White Potatoes
326g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Mung Beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Mung Beans
26%
3%
71%
Baked White Potatoes
9%
1%
90%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.1%1.1g
Fat
0.5%0.49g
1.1 gvs0.49 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.04%0.33g
Saturated Fat
0.41%0.13g
0.33 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
1.6%0.026g
Omega 3
3.06%0.049g
0.026 gvs0.049 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
2%0.34g
Omega 6
0.94%0.16g
0.34 gvs0.16 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
42%54.7g
Carbohydrate
53%68.7g
54.7 gvs68.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
7.9%5.7g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.7 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
1.6%1.17g
≤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 gvs1.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
57%21.7g
Fiber
18%6.85g
21.7 gvs6.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
36%20g
Protein
12.2%6.85g
20 gvs6.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.32%2.86μg
Vitamin A
0.36%3.26μg
RAE, retinol activity equivalents
2.86 μgvs3.26 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
39%0.47mg
Vitamin B1
13%0.16mg
Thiamine
0.47 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
13.4%0.17mg
Vitamin B2
10.8%0.14mg
Riboflavin
0.17 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
10.3%1.65mg
Vitamin B3
31%5mg
Niacin, nicotinic acid, niacinamide
1.65 mgvs5 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
23.4%1.17mg
Vitamin B5
25%1.25mg
Pantothenic acid
1.17 mgvs1.25 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
14.7%0.19mg
Vitamin B6
53%0.69mg
Pyridoxine
0.19 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes 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 Legumes rich in Vitamin B7
114%454μg
Vitamin B9
31%124μg
Folates and Folic Acid
454 μgvs124 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
3.17%2.86mg
Vitamin C
45.7%41mg
Ascorbic acid
2.86 mgvs41 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
2.86%0.43mg
Vitamin E
0.87%0.13mg
Tocopherols and Tocotrienols
0.43 mgvs0.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
6.43%7.7μg
Vitamin K
7.34%8.8μg
Phytomenadione or phylloquinone
7.7 μgvs8.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

7.7%77mg
Calcium
3.26%32.6mg
77 mgvs32.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
49.5%0.45mg
Copper
46%0.41mg
0.45 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes 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 Legumes rich in Fluoride
50%4mg
Iron
26%2.1mg
4 mgvs2.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
32.7%137mg
Magnesium
21%88mg
137 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
37%0.85mg
Manganese
26.8%0.62mg
0.85 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes 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 Legumes rich in Molybdenum
40.4%283mg
Phosphorus
35%245mg
283 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
22.4%760mg
Potassium
52%1774mg
760 mgvs1774 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
13%7.14μg
Selenium
2.96%1.63μg
7.14 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.38%5.7mg
Sodium
1.52%23mg
5.7 mgvs23 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
22%2.4mg
Zinc
10.4%1.14mg
2.4 mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
5.6%208g
Water
6.65%246g
208 gvs246 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Boiled Mung Beans vs Baked White Potatoes:
Comparing minerals per 300 calories for Boiled Mung Beans vs Baked White Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: