Comparing Nutrients in 500 calories Great Northern Beans VS Baked Red Potatoes

Weight per 500 calories

• Great Northern Beans: 148g
• Baked Red Potatoes: 575g

Great Northern Beans have 3.9 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Great Northern Beans or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Great Northern Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	86.6% 113g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	11.3% 8.2g	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	NA	3.5% 2.53g	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	NA	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	78.4% 29.8g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	57.6% 32.2g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	94% 1.2mg	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	178% 711μg	38.8% 155μg	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	8.7% 7.8mg	80.5% 72.4mg	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	2.16% 0.32mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.37% 8.85μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	26% 258mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	111% 1mg	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	101% 8.07mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	43.2% 0.99mg	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	94% 659mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	NA	55μg per day for Men 19-50 years
Sodium	1.38% 20.6mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Great Northern Beans vs Baked Red Potatoes:

• Raw Great Northern Beans have 2.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 4.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.2 times more Vitamin B3, 1.8 times more Vitamin B6, 9.3 times more Vitamin C and 1.8 times more Vitamin K than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Great Northern Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Great Northern Beans vs Baked Red Potatoes:

• Raw Great Northern Beans have 5 times more Calcium, 1.2 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Potassium and 27.9 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 500 calories:

• Raw Great Northern Beans have 3.6 times more Omega 3, 2.9 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Sugars than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Great Northern Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.