Comparing Nutrients in 300 calories Baked Red Potatoes VS Canned Navy Beans

Weight per 300 calories

• Baked Red Potatoes: 345g
• Canned Navy Beans: 266g

Canned Navy Beans have 1.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is average in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Canned Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Baked Red Potatoes	Canned Navy Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.18% 1.14g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1.58% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	41.8% 54.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	1.03% 0.74g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	14% 7.93g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	21% 0.27mg	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	23.3% 93μg	41% 165μg	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	48.3% 43.4mg	2.06% 1.86mg	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	1.84% 0.28mg	14% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	6.4% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Navy Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	61.4% 0.55mg	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	30% 2.4mg	61.4% 4.9mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	29.7% 125mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	43.3% 1mg	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	35.5% 248mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	22.5% 765mg	3400mg per day for Men 19-50 years
Selenium	NA	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	59.5% 892mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	7.15% 264g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Canned Navy Beans:

• Baked Whole Red Potatoes have 4.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6, 23.4 times more Vitamin C and 1.3 times more Vitamin K than Canned Navy Beans.
• While Canned Navy Beans contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B9 and 7.5 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Navy Beans have similar amounts of Vitamin B2 per 300 kcal.
• Both Baked Whole Red Potatoes as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Canned Navy Beans:

• Baked Whole Red Potatoes have 2.5 times more Potassium and 1.4 times more Water than Canned Navy Beans.
• While Canned Navy Beans contain 4 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 21.6 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Navy Beans have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 1.2 times more Carbohydrate and 6.6 times more Sugars than Canned Navy Beans.
• While Canned Navy Beans contain 4.4 times more Omega 3, 2.2 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Navy Beans have similar amounts of Energy per 300 kcal.
• Both Baked Whole Red Potatoes as well as Canned Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.