Comparing Nutrients in 500 calories Baked Red Potatoes VS Boiled French Beans

Weight per 500 calories

• Baked Red Potatoes: 575g
• Boiled French Beans: 388g

Boiled French Beans have 1.5 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 500 calories - Baked Red Potatoes or Boiled French Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled French Beans	22%	5%	73%

Macro Nutrients

	Baked Red Potatoes	Boiled French Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	69.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	71.6% 93g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	96% 36.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	48.8% 27.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled French Beans	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	31.3% 0.41mg	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	38.8% 155μg	72.7% 291μg	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	80.5% 72.4mg	5.17% 4.65mg	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	3.07% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled French Beans	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	49.5% 0.45mg	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	50.3% 4.02mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	51.7% 217mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	64.4% 1.5mg	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	59% 414mg	56.5% 395mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	42% 1434mg	3400mg per day for Men 19-50 years
Selenium	NA	8.46% 4.65μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.55% 23.3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	12% 441g	6.97% 258g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Boiled French Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Boiled French Beans?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Boiled French Beans:

• 500 calories of Baked Red Potatoes have 4.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3 times more Vitamin B6 and 15.6 times more Vitamin C than Boiled French Beans.
• While 500 kcal of Boiled French Beans contain 1.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled French Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Boiled French Beans have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Boiled French Beans:

• 500 calories of Baked Red Potatoes have 2.2 times more Copper, 2.2 times more Potassium and 1.7 times more Water than Boiled French Beans.
• While 500 kcal of Boiled French Beans contain 4.7 times more Calcium, 1.3 times more Magnesium and 1.5 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled French Beans contain similar levels of Iron, Phosphorus and Zinc per 500 calories.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.2 times more Carbohydrate than Boiled French Beans.
• While 500 kcal of Boiled French Beans contain 12.9 times more Omega 3, 3.5 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled French Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled French Beans provide inadequate amounts of Omega 6 in 500 calories.