Comparing Nutrients in 500 calories Boiled Yardlong Bean VS Baked Red Potatoes

Weight per 500 calories

• Boiled Yardlong Bean: 1064g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 1.9 times more energy per unit of mass than Boiled and Drained Yardlong Bean, which is average in comparison to other foods. Boiled Yardlong Bean having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Yardlong Bean	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	NA	3.5% 2.53g	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	NA	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	NA	27.2% 10.3g	38g per day for Men 19-50 years
Protein	48% 27g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	27% 245μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	94% 1.2mg	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	120% 479μg	38.8% 155μg	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	191% 172mg	80.5% 72.4mg	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	NA	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	47% 468mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	111% 1mg	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	130% 10.4mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	106% 447mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	43.2% 0.99mg	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	86.6% 606mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	91% 3085mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25% 931g	12% 441g	3700g per day for Men 19-50 years

Boiled Yardlong Bean VS Baked Red Potatoes Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Yardlong Bean vs Baked Red Potatoes:

• 500 calories of Boiled Yardlong Bean have 42.6 times more Vitamin A, 2.2 times more Vitamin B1, 3.7 times more Vitamin B2, 3.1 times more Vitamin B9 and 2.4 times more Vitamin C than Baked Red Potatoes.
• While 500 kcal of Baked Whole Red Potatoes contain 1.4 times more Vitamin B3, 3.6 times more Vitamin B5 and 4.8 times more Vitamin B6 than Boiled and Drained Yardlong Bean.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Boiled and Drained Yardlong Bean as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Yardlong Bean vs Baked Red Potatoes:

• 500 calories of Boiled Yardlong Bean have 9 times more Calcium, 2.6 times more Iron, 2.8 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Zinc and 2.1 times more Water than Baked Red Potatoes.
• While 500 kcal of Baked Whole Red Potatoes contain 2 times more Copper than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Baked Red Potatoes contain similar levels of Potassium per 500 calories.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Yardlong Bean have 2.1 times more Omega 3 and 2 times more Protein than Baked Red Potatoes.
• Both Boiled Yardlong Bean and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained Yardlong Bean as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 6 in 500 calories.