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

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned White Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	39.3% 1140kcal	31.7% 920kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	126% 48g	55.3% 21g	38g per day for Men 19-50 years
Protein	130% 72.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Canned White 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	80% 0.96mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	163% 650μg	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	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	73% 730mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	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	374% 30mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	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	130% 910mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	227% 3400mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19% 701g	20.4% 754g	3700g per day for Men 19-50 years

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

• Canned White Beans have 2 times more Vitamin B1, 1.7 times more Vitamin B9 and 19.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 13.5 times more Vitamin B3, 2.1 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 White Potatoes have similar amounts of Vitamin B2 and Vitamin K per 1 kg.
• Both Canned White 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 White Beans vs Baked White Potatoes:

• Canned White Beans have 7.3 times more Calcium, 1.8 times more Copper, 4.7 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 1.2 times more Phosphorus, 3.2 times more Selenium, 48.6 times more Sodium and 3.2 times more Zinc than Baked Whole White Potatoes.
• Both Canned White Beans and Baked Whole White Potatoes have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned White Beans have 1.2 times more Energy, 3.7 times more Omega 3, 2.3 times more Fiber and 3.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Sugars than Canned White Beans.
• Both Canned White Beans and Baked Whole White Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Canned White Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.