Comparing Nutrients in 500 calories Baked White Potatoes VS Boiled Navy Beans

Weight per 500 calories

• Baked White Potatoes: 544g
• Boiled Navy Beans: 357g

Boiled Navy Beans have 1.5 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Boiled Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Baked White Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.3% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	39.5% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	71.6% 93g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	1.82% 1.32g	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	2.7% 1.96g	0% 0g	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	% 3.42g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 1.32g	g per day for Men 19-50 years
Fiber	30% 11.4g	99% 37.5g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	70.5% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	38% 0.49mg	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	51.6% 207μg	125% 500μg	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	76% 68.5mg	3.57% 3.2mg	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	1.45% 0.22mg	0.24% 0.036mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.86μg	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	43.5% 3.48mg	105% 8.43mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	82% 1.9mg	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	58.2% 408mg	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	33.4% 3.68mg	11mg per day for Men 19-50 years
Water	11% 410g	6.16% 228g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Boiled Navy Beans:

• Baked Whole White Potatoes have 3.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 21.3 times more Vitamin C and 6.8 times more Vitamin K than Boiled Navy Beans.
• While Boiled Navy Beans contain 3.2 times more Vitamin B1 and 2.4 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Navy Beans have similar amounts of Vitamin B2 per 500 kcal.
• Both Baked Whole White Potatoes as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Boiled Navy Beans:

• Baked Whole White Potatoes have 2.1 times more Potassium and 1.8 times more Water than Boiled Navy Beans.
• While Boiled Navy Beans contain 4.5 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 3.8 times more Selenium and 1.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Navy Beans have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.2 times more Carbohydrate and 6.3 times more Sugars than Boiled Navy Beans.
• While Boiled Navy Beans contain 7.8 times more Omega 3, 3.3 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Navy Beans have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 500 kcal.