Comparing Nutrients in 1 pound Canned Great Northern Beans low Salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans low Salt	25%	3%	72%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Great Northern Beans low Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	18% 517kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	68.4% 89g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	8.95% 6.5g	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	NA	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans low Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	74% 0.96mg	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	92% 367μg	30.6% 122μg	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	6.55% 5.9mg	63.5% 57mg	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	24% 3.6mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans low Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	87.7% 0.79mg	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	89% 7.12mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	34% 0.78mg	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	88% 617mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	53.5% 803mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.57% 317g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Great Northern Beans low Salt VS Baked Red Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Great Northern Beans low Salt versus 1 lb of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Great Northern Beans low Salt vs Baked Red Potatoes:

• 1 pound of Canned Great Northern Beans low Salt has 2 times more Vitamin B1, 3 times more Vitamin B9 and 9.9 times more Vitamin E than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 3.5 times more Vitamin B3, 2 times more Vitamin B6 and 9.7 times more Vitamin C than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Baked Red Potatoes provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per one pound.
• 1 pound of Canned Great Northern Beans low Salt have insufficient amounts of Vitamin C
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Canned Great Northern Beans low Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Great Northern Beans low Salt vs Baked Red Potatoes:

• 1 pound of Canned Great Northern Beans low Salt has 5.9 times more Calcium, 2.2 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 14.8 times more Sodium and 1.6 times more Zinc than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 1.6 times more Potassium than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Baked Red Potatoes contain similar levels of Copper per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Great Northern Beans low Salt has 1.3 times more Energy, 4.8 times more Omega 3, 2.7 times more Fiber and 3.2 times more Protein than Baked Red Potatoes.
• Both Canned Great Northern Beans low Salt and Baked Red Potatoes offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Canned Great Northern Beans low Salt as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 6 in one pound.