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

Weight per 500 calories

• Baked Russet Potatoes: 526g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 3.5 times more energy per unit of mass than Baked Whole Russet Potatoes, which is high in comparison to other foods. Baked Russet Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Russet Potatoes or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Russet Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	69.7% 91g	130g per day for Men 19-50 years
Sugars	7.84% 5.7g	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	2.32% 1.7g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	32% 12g	99% 37.7g	38g per day for Men 19-50 years
Protein	24.7% 14g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	46.3% 0.6mg	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	34.2% 137μg	149% 597μg	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	48.5% 43.7mg	7.58% 6.8mg	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	2.46% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.77% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.47% 95mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	5.95% 238μg	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	70.4% 5.63mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	66% 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	53.4% 374mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	85% 2895mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.63μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.48% 18g	3700g per day for Men 19-50 years

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

• Baked Whole Russet Potatoes have 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 6.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.4 times more Vitamin B9 than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Baked Whole Russet Potatoes have 1.3 times more Potassium and 22 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Calcium, 3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Selenium and 2.1 times more Zinc than Baked Whole Russet Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Russet Potatoes have 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Omega 3, 3.1 times more Fiber and 2.7 times more Protein than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Baked Whole Russet Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.