Comparing Nutrients in 1 pound Canned Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	14.7% 426kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	75% 98g	130g per day for Men 19-50 years
Sugars	50% 36g	10.6% 7.7g	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	9.76% 7.08g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 21.8g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	105% 1.37mg	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	13.6% 54.4μg	10.2% 41μg	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	64.5% 58mg	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	4.54% 0.68mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	15.4% 154mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	108% 0.98mg	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	67.5% 5.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	31.8% 0.73mg	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	48% 336mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Beans versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Beans vs Baked Potato Flesh:

• 1 pound of Canned Beans has 1.9 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.3 times more Vitamin B3, 2.6 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin C than Canned Beans with Salt.
• Both Canned Beans and Baked Potato Flesh provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Beans have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Canned Beans with Salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Beans vs Baked Potato Flesh:

• 1 pound of Canned Beans has 6.8 times more Calcium, 3.4 times more Iron, 1.5 times more Phosphorus, 16.7 times more Selenium, 68.6 times more Sodium and 7.9 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.5 times more Copper, 1.5 times more Manganese and 1.7 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Baked Potato Flesh contain similar levels of Magnesium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beans has 4.7 times more Sugars, 2.7 times more Fiber and 2.4 times more Protein than Baked Potato Flesh.
• Both Canned Beans and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Canned Beans with Salt as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.