Comparing Nutrients in 500 calories Small White Beans VS Baked Potato Flesh

Weight per 500 calories

• Small White Beans: 149g
• Baked Potato Flesh: 538g

Small White Beans have 3.6 times more energy per 100g than Baked Potato Flesh. It has high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 500 calories - Small White Beans or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Small White Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.3% 93g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.14g	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	98% 37g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	56% 31.4g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	124% 1.6mg	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	144% 574μg	12% 48.4μg	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	0% 0mg	76.5% 69mg	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	NA	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	25.7% 257mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	128% 1.16mg	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	144% 11.5mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	65% 272mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	37.6% 0.87mg	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	95% 662mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	67.5% 2295mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	11% 405g	3700g per day for Men 19-50 years

Small White Beans VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Small White Beans or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Small White Beans vs Baked Potato Flesh:

• 500 calories of Small White Beans have 2 times more Vitamin B1, 2.7 times more Vitamin B2 and 11.9 times more Vitamin B9 than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 3.8 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Raw Small White Beans.
• 500 calories of Small White Beans have insufficient amounts of Vitamin C
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Small White Beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Small White Beans vs Baked Potato Flesh:

• 500 calories of Small White Beans have 9.6 times more Calcium, 6.1 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 11.8 times more Selenium and 2.7 times more Zinc than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 23.3 times more Water than Raw Small White Beans.
• Both Small White Beans and Baked Potato Flesh contain similar levels of Copper and Potassium per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Small White Beans have 6.4 times more Omega 3, 4.6 times more Fiber and 3 times more Protein than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Carbohydrate than Raw Small White Beans.
• Both Small White Beans and Baked Potato Flesh offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Small White Beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 500 calories.