Comparing Nutrients in 1 pound Baked Red Potatoes VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Baked Red Potatoes	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	13.6% 395kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	43.4% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.58% 0.61g	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	47% 61.2g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	3.8% 2.77g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 2.77g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	56% 21.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	43.3% 24.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	39.4% 0.51mg	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	64.6% 259μg	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	4.54% 4.1mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	4.1% 41mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	82% 0.74mg	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	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	64.3% 1.48mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	NA	47% 26μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.65% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Canned Refried Beans, fat-free:

• Baked Whole Red Potatoes have 2.4 times more Vitamin B1, 3.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 14 times more Vitamin C and 1.4 times more Vitamin K than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 2.1 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Canned Refried Beans, fat-free:

• Baked Whole Red Potatoes have 1.6 times more Potassium than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 3.8 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 29.2 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Refried Beans, fat-free have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.5 times more Carbohydrate and 2.3 times more Sugars than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 10.2 times more Omega 3, 2.6 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Refried Beans, fat-free have similar amounts of Energy per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned Refried Beans, fat-free have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.