Comparing Nutrients in 500 calories Boiled Hyacinth-Young beans with Salt VS Baked Red Potatoes

Weight per 500 calories

• Boiled Hyacinth-Young beans with Salt: 1000g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 1.7 times more energy per unit of mass than Boiled and Drained Hyacinth-Young beans with Salt, which is average in comparison to other foods. Boiled Hyacinth-Young beans with Salt having low energy density.

Which food has more nutrients per 500 calories - Boiled Hyacinth-Young beans with Salt or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans with Salt	23%	5%	72%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	NA	27.2% 10.3g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	94% 1.2mg	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	118% 470μg	38.8% 155μg	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	56.7% 51mg	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	41% 410mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	111% 1mg	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	95% 7.6mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	43.2% 0.99mg	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	70% 490mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	159% 2380mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.5% 869g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Hyacinth-Young beans with Salt vs Baked Red Potatoes:

• Boiled and Drained Hyacinth-Young beans with Salt have 12.2 times more Vitamin A, 1.4 times more Vitamin B1, 3.1 times more Vitamin B2 and 3 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B3, 3.7 times more Vitamin B5, 5.3 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Hyacinth-Young beans with Salt vs Baked Red Potatoes:

• Boiled and Drained Hyacinth-Young beans with Salt have 7.9 times more Calcium, 1.9 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 34.5 times more Sodium, 1.7 times more Zinc and 2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Copper than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled and Drained Hyacinth-Young beans with Salt and Baked Whole Red Potatoes have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Hyacinth-Young beans with Salt have 2.2 times more Protein than Baked Whole Red Potatoes.
• Both Boiled and Drained Hyacinth-Young beans with Salt and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.