Comparing Nutrients in 14 ounces Baked Red Potatoes VS Canned Cranberry Beans

Macros Ratio

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

Macro Nutrients

	Baked Red Potatoes	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	12% 345kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	46% 60g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	66% 25g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	16.8% 0.22mg	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	26.8% 107μg	76.4% 306μg	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	55.6% 50mg	3.53% 3.18mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	62.6% 0.56mg	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	34.7% 2.78mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	34.5% 0.79mg	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	41% 286mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	NA	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	8.22% 304g	8.3% 308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Canned Cranberry Beans:

• Baked Whole Red Potatoes have 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 3.9 times more Vitamin B6 and 15.8 times more Vitamin C than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 2.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Canned Cranberry Beans:

• Baked Whole Red Potatoes have 1.2 times more Copper and 2.1 times more Potassium than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 3.8 times more Calcium, 2.2 times more Iron, 27.7 times more Sodium and 2.1 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Cranberry Beans have similar amounts of Magnesium, Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.3 times more Carbohydrate than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 3.7 times more Omega 3, 3.5 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Cranberry Beans have similar amounts of Energy per 14 oz.
• Both Baked Whole Red Potatoes as well as Canned Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.