Comparing Nutrients in 500 calories Canned Pinto Beans Rinsed VS Baked Red Potatoes

Weight per 500 calories

• Canned Pinto Beans Rinsed: 427g
• Baked Red Potatoes: 575g

Canned Pinto Beans Rinsed have 1.3 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Canned Pinto Beans Rinsed or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Pinto Beans Rinsed	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.15g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	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	68.3% 88.8g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	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	NA	27.2% 10.3g	38g per day for Men 19-50 years
Protein	53.7% 30g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.25% 0.081mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	22.4% 89.7μg	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	0.47% 0.43mg	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	NA	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	27.4% 274mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	68% 5.43mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	30.5% 128mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.6mg	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	58.6% 410mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	60.4% 906mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.1% 299g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Pinto Beans Rinsed vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 8.2 times more Vitamin B3, 1.7 times more Vitamin B9 and 169.4 times more Vitamin C than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Pinto Beans Rinsed vs Baked Red Potatoes:

• Canned Pinto Beans, Rinsed Solids have 5.3 times more Calcium, 1.3 times more Iron, 1.6 times more Manganese and 13.1 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Magnesium, 3.1 times more Potassium and 1.5 times more Water than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Baked Whole Red Potatoes have similar amounts of Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Pinto Beans, Rinsed Solids have 2.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Canned Pinto Beans, Rinsed Solids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.