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

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned White Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	39.3% 1140kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	163% 212g	151% 196g	130g per day for Men 19-50 years
Sugars	4% 2.9g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	126% 48g	47.4% 18g	38g per day for Men 19-50 years
Protein	130% 72.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Baked Red 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	80% 0.96mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	163% 2.12mg	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	163% 650μg	67.5% 270μg	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	0% 0mg	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	52.7% 7.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	73% 730mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	193% 1.74mg	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	374% 30mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	75.2% 1.73mg	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	130% 910mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	227% 3400mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19% 701g	20.7% 767g	3700g per day for Men 19-50 years

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

• Canned White Beans have 1.3 times more Vitamin B1, 2.4 times more Vitamin B9 and 9.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B2, 14.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Canned White Beans.
• Both Canned White Beans and Baked Whole Red Potatoes have similar amounts of Vitamin K per 1 kg.
• Both Canned White Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Canned White Beans have 8.1 times more Calcium, 1.3 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 28.3 times more Sodium and 2.8 times more Zinc than Baked Whole Red Potatoes.
• Both Canned White Beans and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned White Beans have 1.3 times more Energy, 3.7 times more Omega 3, 2.7 times more Fiber and 3.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.9 times more Sugars than Canned White Beans.
• Both Canned White Beans and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Canned White Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.