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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Baked Potato Flesh	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	14.5% 422kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	53% 69g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	6.4% 4.63g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	55% 21g	38g per day for Men 19-50 years
Protein	16% 8.9g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	26% 0.34mg	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	10.2% 41μg	27.2% 109μg	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	64.5% 58mg	3.53% 3.18mg	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	1.2% 0.18mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	81.6% 0.73mg	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	20% 1.6mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	62.7% 1.44mg	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	32.4% 227mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	81% 1216mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.6% 355g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Baked Potato Flesh has 2 times more Vitamin B1, 5.2 times more Vitamin B3, 4.1 times more Vitamin B5, 4.1 times more Vitamin B6 and 18.3 times more Vitamin C than Canned Pinto Beans with Liquids.
• While 1 lb of Canned Pinto Beans Solids and Liquids contains 2.7 times more Vitamin B9 and 13.8 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin E
• 1 pound of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin B3 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Baked Potato Flesh has 1.3 times more Copper and 1.4 times more Potassium than Canned Pinto Beans with Liquids.
• While 1 lb of Canned Pinto Beans Solids and Liquids contains 9.4 times more Calcium, 4.2 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 53.6 times more Sodium and 1.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Pinto Beans with Liquids contain similar levels of Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.4 times more Carbohydrate and 1.7 times more Sugars than Canned Pinto Beans with Liquids.
• While 1 lb of Canned Pinto Beans Solids and Liquids contains 11.8 times more Omega 3, 3.1 times more Fiber and 2.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Pinto Beans with Liquids offer comparable quantities of Energy per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Canned Pinto Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.