Comparing Nutrients in 500 calories Baked Red Potatoes VS Red Kidney Beans

Weight per 500 calories

• Baked Red Potatoes: 575g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 3.9 times more energy per unit of mass than Baked Whole Red Potatoes, which is high 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 Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Baked Red Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	2% 0.34g	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	70% 91g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	4.3% 3.1g	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	59.3% 22.6g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Red Kidney 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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	NA	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	12% 441g	0.47% 17.4g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Baked Red Potatoes have 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 10.8 times more Vitamin C and 1.9 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.2 times more Vitamin B1 and 3.8 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Red Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Baked Red Potatoes have 1.6 times more Potassium and 25.3 times more Water than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.4 times more Calcium, 2.5 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Red Kidney Beans contain similar levels of Copper 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 and 2.6 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 6.2 times more Omega 3, 2.2 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Red Kidney 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.