Comparing Nutrients in 300 calories Baked Potato Flesh VS Boiled Broadbeans

Weight per 300 calories

• Baked Potato Flesh: 323g
• Boiled Broadbeans: 273g

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

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Boiled Broadbeans ?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Baked Potato Flesh	Boiled Broadbeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.44% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	6.85% 4.96g	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	12.7% 4.84g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.3% 2.73μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	15% 0.2mg	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	7.26% 29μg	71% 284μg	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	46% 41.3mg	0.91% 0.82mg	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	0.86% 0.13mg	0.36% 0.055mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	1.6% 16mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	78.5% 0.71mg	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	14% 1.13mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	50% 1.15mg	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	23% 161mg	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	21.5% 731mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	6.58% 243g	5.27% 195g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Boiled Broadbeans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Boiled Broadbeans ?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Boiled Broadbeans :

• 300 calories of Baked Potato Flesh have 1.3 times more Vitamin B1, 2.3 times more Vitamin B3, 4.2 times more Vitamin B5, 4.9 times more Vitamin B6 and 50.5 times more Vitamin C than Boiled Broadbeans .
• While 300 kcal of Boiled Broadbeans contain 3.6 times more Vitamin B2, 9.8 times more Vitamin B9 and 8.2 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 300 calories of Boiled Broadbeans have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Boiled Broadbeans :

• 300 calories of Baked Potato Flesh have 1.7 times more Potassium and 1.2 times more Water than Boiled Broadbeans .
• While 300 kcal of Boiled Broadbeans contain 6.1 times more Calcium, 3.6 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 7.3 times more Selenium and 2.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Broadbeans contain similar levels of Copper per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 1.3 times more Carbohydrate than Boiled Broadbeans .
• While 300 kcal of Boiled Broadbeans contain 3 times more Fiber and 3.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Broadbeans offer comparable quantities of Energy and Sugars per 300 calories.
• Both Baked Potatoes Flesh no Salt as well as Boiled Broadbeans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.