Comparing Nutrients in 14 ounces Baked Red Potatoes VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Baked Red Potatoes	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	12% 345kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2% 0.34g	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	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	5.6% 4.05g	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	48% 18.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Pinto Beans with Liquids	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	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	6.65% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	22.6% 0.29mg	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	24% 95μg	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	3.1% 2.78mg	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	71.4% 0.64mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	55% 1.26mg	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	71% 1064mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.22% 304g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Canned Pinto Beans with Liquids:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B1, 3.1 times more Vitamin B2, 6 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, 18 times more Vitamin C and 1.3 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 6.9 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Pinto Beans Solids and Liquids have similar amounts of Vitamin B9 per 14 oz.
• Both Baked Whole Red Potatoes as well as Canned Pinto Beans Solids and Liquids 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 Pinto Beans with Liquids:

• Baked Whole Red Potatoes have 2 times more Potassium than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 5.2 times more Calcium, 2.1 times more Iron, 1.8 times more Manganese, 1.3 times more Phosphorus, 22.3 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Pinto Beans Solids and Liquids have similar amounts of Copper, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.3 times more Carbohydrate and 1.4 times more Sugars than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 7.9 times more Omega 3, 2.6 times more Fiber and 2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Pinto Beans Solids and Liquids have similar amounts of Energy per 14 oz.
• Both Baked Whole Red Potatoes as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.