Comparing Nutrients in 1 pound Baked Red Potatoes VS Canned Baked Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Baked Red Potatoes	Canned Baked Beans	Recommended Dietary Allowance
Energy	13.6% 395kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	71.5% 93g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	48.7% 35.3g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	65.7% 25g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	45.4% 0.59mg	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	30.6% 122μg	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	63.5% 57mg	15.6% 14mg	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	2.4% 0.36mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Baked Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	104% 0.93mg	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	39.7% 3.18mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	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	46.7% 327mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	NA	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Canned Baked Beans:

• Baked Whole Red Potatoes have 3.7 times more Vitamin B3, 1.6 times more Vitamin B6, 4.1 times more Vitamin C and 3.5 times more Vitamin K than Canned Baked Beans no Salt.
• While Canned Baked Beans no Salt contain 2.1 times more Vitamin B1 and 1.9 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Baked Beans no Salt have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Canned Baked Beans:

• Baked Whole Red Potatoes have 2.4 times more Iron and 1.8 times more Potassium than Canned Baked Beans no Salt.
• While Canned Baked Beans no Salt contain 5.6 times more Calcium, 1.4 times more Phosphorus and 3.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Baked Beans no Salt have similar amounts of Copper, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Baked Beans no Salt contain 5.2 times more Omega 3, 5.4 times more Sugars, 3.1 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Baked Beans no Salt have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned Baked Beans no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.