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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Baked Red Potatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	12% 345kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.93% 0.16g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	3.45% 2.5g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	15% 0.19mg	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	18% 71.4μg	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	13.7% 12.3mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	35.3% 0.32mg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	66% 1.5mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	88.4% 1326mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.73% 360g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 2.3 times more Vitamin B1, 7.8 times more Vitamin B3, 2.6 times more Vitamin B5, 4.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.1 times more Vitamin C than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 11 times more Vitamin A and 2.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Shellie Beans Solids and Liquids have similar amounts of Vitamin B2 per 14 oz.
• Both Baked Whole Red Potatoes as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Canned Shellie Beans with Liquids:

• Baked Whole Red Potatoes have 2.2 times more Copper, 1.9 times more Magnesium, 2.4 times more Phosphorus, 5 times more Potassium and 1.5 times more Zinc than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 3.2 times more Calcium, 1.4 times more Iron, 2.2 times more Manganese and 27.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Shellie Beans Solids and Liquids have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 2.9 times more Energy, 3.2 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Protein than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 4.7 times more Omega 3 and 1.9 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.