Comparing Nutrients in 1 pound Canned Pinto Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Pinto Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	18% 517kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	44.8% 0.72g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	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	70.6% 92g	75% 98g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.45g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	18% 6.8g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	27.2% 109μg	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	0.5% 0.45mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	28.6% 286mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	75.4% 6.03mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	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	65.4% 458mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.66% 320g	9.25% 342g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Pinto 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 Pinto Beans vs Baked Potato Flesh:

• 1 pound of Canned Pinto Beans has 2.7 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2 times more Vitamin B1, 5.1 times more Vitamin B3 and 128 times more Vitamin C than Canned Pinto Beans, Solids.
• 1 pound of Canned Pinto Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Solids as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Pinto Beans has 12.6 times more Calcium, 1.2 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 47.8 times more Sodium and 2.1 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Potassium than Canned Pinto Beans, Solids.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pinto Beans has 1.2 times more Energy, 15.8 times more Omega 3, 3.7 times more Fiber and 3.6 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.1 times more Sugars than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Baked Potato Flesh offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Canned Pinto Beans, Solids as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.