Comparing Nutrients in 1 pound Baked Red Potatoes VS Canned Shellie Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Baked Red Potatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	13.6% 395kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.07% 0.18g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	3.94% 2.86g	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	40.6% 15.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	17% 0.22mg	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	20.4% 81.6μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	40.3% 0.36mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	75.3% 1.73mg	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	46.7% 327mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	NA	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	101% 1515mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 411g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 2.3 times more Vitamin B1, 7.8 times more Vitamin B3, 2.6 times more Vitamin B5, 4.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.1 times more Vitamin C than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 11 times more Vitamin A and 2.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Shellie Beans Solids and Liquids have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Baked Whole Red Potatoes have 2.2 times more Copper, 1.9 times more Magnesium, 2.4 times more Phosphorus, 5 times more Potassium and 1.5 times more Zinc than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 3.2 times more Calcium, 1.4 times more Iron, 2.2 times more Manganese and 27.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Shellie Beans Solids and Liquids have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.9 times more Energy, 3.2 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Protein than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 4.7 times more Omega 3 and 1.9 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.