Comparing Nutrients in 500 calories Baked White Potatoes VS Boiled Young Broadbeans

Weight per 500 calories

• Baked White Potatoes: 544g
• Boiled Young Broadbeans: 807g

Baked White Potatoes have 1.5 times more energy per 100g than Boiled Young Broadbeans. It has average energy density when compared to other foods. Boiled and Drained Young Broadbeans having low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Boiled Young Broadbeans?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Baked White Potatoes	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	4.16% 4.03g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.58% 1.15g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	76.4% 29g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	60.5% 9.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	18% 0.23mg	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	117% 468μg	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	177% 160mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	53.8% 0.48mg	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	43.5% 3.48mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	92% 2.1mg	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	84% 589mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	14.7% 8.06μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	11% 410g	18.2% 675g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Boiled Young Broadbeans:

• Baked Whole White Potatoes have 3.9 times more Vitamin B5 and 4.9 times more Vitamin B6 than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 20.8 times more Vitamin A, 4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B9 and 2.3 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Young Broadbeans have similar amounts of Vitamin B3 per 500 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Boiled Young Broadbeans:

• Baked Whole White Potatoes have 1.4 times more Copper and 1.9 times more Potassium than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 2.7 times more Calcium, 3.5 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 3 times more Selenium, 8.7 times more Sodium, 2 times more Zinc and 1.6 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.4 times more Carbohydrate than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 18 times more Omega 3, 3.7 times more Omega 6, 2.5 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Young Broadbeans have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Young Broadbeans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.