Comparing Nutrients in 500 calories Hyacinth-Young beans VS Baked Potato Flesh

Weight per 500 calories

• Hyacinth-Young beans: 1087g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 2 times more energy per unit of mass than Raw Hyacinth-Young beans, which is average in comparison to other foods. Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 500 calories - Hyacinth-Young beans or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Hyacinth-Young beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.064% 0.011g	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	77% 100g	89% 116g	130g per day for Men 19-50 years
Sugars	61% 44.3g	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	94% 36g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	40.8% 23g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	52% 467μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.7% 0.84mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	168% 674μg	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	156% 140mg	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	37% 5.54mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	164% 197μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	54.3% 543mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	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	101% 8.04mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	76% 533mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	80.6% 2739mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.02mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	26% 955g	11% 405g	3700g per day for Men 19-50 years

Hyacinth-Young Beans VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hyacinth-Young beans or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Hyacinth-Young beans vs Baked Potato Flesh:

• 500 calories of Hyacinth-Young beans have more Vitamin A, 1.5 times more Vitamin B1, 8.9 times more Vitamin B2, 13.9 times more Vitamin B9, 2 times more Vitamin C, 25.8 times more Vitamin E and 122 times more Vitamin K than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B3, 5 times more Vitamin B5 and 6.2 times more Vitamin B6 than Raw Hyacinth-Young beans.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Hyacinth-Young beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Hyacinth-Young beans vs Baked Potato Flesh:

• 500 calories of Hyacinth-Young beans have 20.2 times more Calcium, 4.3 times more Iron, 3.2 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 10.1 times more Selenium, 2.6 times more Zinc and 2.4 times more Water than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2.3 times more Copper than Raw Hyacinth-Young beans.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hyacinth-Young beans have 4.9 times more Sugars, 4.4 times more Fiber and 2.2 times more Protein than Baked Potato Flesh.
• Both Hyacinth-Young beans and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Hyacinth-Young beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.