Comparing Nutrients in 1 kilogram Canned Cranberry Beans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Cranberry Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	28.6% 830kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	166% 63g	55.3% 21g	38g per day for Men 19-50 years
Protein	99% 55.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	162% 2.1mg	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	193% 770μg	95% 380μg	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	8.9% 8mg	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	34% 340mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	141% 1.27mg	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	194% 15.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	82% 1.9mg	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	123% 860mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	221% 3320mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21% 776g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Cranberry Beans vs Baked White Potatoes:

• Canned Cranberry Beans have 2 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Vitamin B3, 2.7 times more Vitamin B5, 3.8 times more Vitamin B6 and 15.8 times more Vitamin C than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Canned Cranberry Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Cranberry Beans vs Baked White Potatoes:

• Canned Cranberry Beans have 3.4 times more Calcium, 2.4 times more Iron, 6.2 times more Selenium, 47.4 times more Sodium and 2.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Potassium than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Baked Whole White Potatoes have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Cranberry Beans have 3.7 times more Omega 3, 3 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Baked Whole White Potatoes have similar amounts of Energy per 1 kg.
• Both Canned Cranberry Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.