Comparing Nutrients in 1 pound Baked White Potatoes VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Baked White Potatoes	Canned Navy Beans	Recommended Dietary Allowance
Energy	14.4% 417kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	71.4% 93g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	1.75% 1.27g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	61% 23g	38g per day for Men 19-50 years
Protein	17% 9.53g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Navy Beans	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	18% 0.22mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	36% 0.47mg	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	43% 172μg	70.3% 281μg	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	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Navy Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	105% 0.94mg	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	36.3% 2.9mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	74% 1.7mg	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	48.6% 340mg	87% 608mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.64% 320g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 18 times more Vitamin C than Canned Navy Beans.
• While Canned Navy Beans contain 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 19.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Navy Beans have similar amounts of Vitamin K per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole White Potatoes have 1.9 times more Potassium than Canned Navy Beans.
• While Canned Navy Beans contain 4.7 times more Calcium, 1.6 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 11.6 times more Selenium, 48 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Navy Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 5.5 times more Sugars than Canned Navy Beans.
• While Canned Navy Beans contain 5.7 times more Omega 3, 2.4 times more Fiber and 3.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Navy Beans have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.