Comparing Nutrients in 300 calories Baked Red Potatoes VS Boiled Hyacinth Beans

Weight per 300 calories

• Baked Red Potatoes: 345g
• Boiled Hyacinth Beans: 256g

Boiled Hyacinth Beans have 1.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is average in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Boiled Hyacinth Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Baked Red Potatoes	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	41% 53g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	NA	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	NA	38g per day for Men 19-50 years
Protein	14% 7.93g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	57.7% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	7.3% 0.095mg	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	23.3% 93μg	2.56% 10.3μg	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	48.3% 43.4mg	0% 0mg	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	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	97% 0.87mg	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	30% 2.4mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	53.7% 1.24mg	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	35.5% 248mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	25.4% 864mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.18μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	7.15% 264g	4.8% 177g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Boiled Hyacinth Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Boiled Hyacinth Beans?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Boiled Hyacinth Beans:

• 300 calories of Baked Red Potatoes have 1.8 times more Vitamin B2, 5.2 times more Vitamin B3, 1.5 times more Vitamin B5, 7.7 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• While 300 kcal of Boiled Hyacinth Beans contain 2.8 times more Vitamin B1 than Baked Whole Red Potatoes.
• 300 calories of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Boiled Hyacinth Beans:

• 300 calories of Baked Red Potatoes have 2.2 times more Potassium and 1.5 times more Water than Boiled Hyacinth Beans.
• While 300 kcal of Boiled Hyacinth Beans contain 3.3 times more Calcium, 1.5 times more Copper, 4.9 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese and 5.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Hyacinth Beans contain similar levels of Phosphorus per 300 calories.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 1.3 times more Carbohydrate than Boiled Hyacinth Beans.
• While 300 kcal of Boiled Hyacinth Beans contain 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Hyacinth Beans offer comparable quantities of Energy per 300 calories.
• Both Baked Whole Red Potatoes as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in 300 calories.