Comparing Nutrients in 500 calories Baked Potato Flesh VS Canned Refried Beans, fat-free

Weight per 500 calories

• Baked Potato Flesh: 538g
• Canned Refried Beans, fat-free: 633g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Baked Potato Flesh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	5.33% 3.86g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.86g	g per day for Men 19-50 years
Fiber	21.2% 8.06g	78.3% 29.7g	38g per day for Men 19-50 years
Protein	19% 10.5g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	55% 0.72mg	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	12% 48.4μg	90% 361μg	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	76.5% 69mg	6.33% 5.7mg	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	1.43% 0.22mg	1.7% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	10.5% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	2.7% 27mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	115% 1.03mg	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	23.5% 1.9mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	57.3% 241mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	89.7% 2.06mg	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	38.4% 269mg	100% 703mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	148% 2215mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	11% 405g	13.5% 498g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Canned Refried Beans, Fat-free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Canned Refried Beans, fat-free?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Canned Refried Beans, fat-free:

• 500 calories of Baked Potato Flesh have 3 times more Vitamin B1, 3.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 12.1 times more Vitamin C than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 7.5 times more Vitamin B9 and 7.8 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin K
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Canned Refried Beans, fat-free:

• 500 kcal of Canned Refried Beans, fat-free contain 8 times more Calcium, 5.4 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2.6 times more Phosphorus, 22.4 times more Selenium, 82.4 times more Sodium and 2.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Refried Beans, fat-free contain similar levels of Copper, Potassium and Water per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 1.4 times more Carbohydrate and 2.4 times more Sugars than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 18 times more Omega 3, 3.7 times more Fiber and 3.2 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Refried Beans, fat-free offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 500 calories.