Comparing Nutrients in 500 calories Canned Potatoes VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Canned Potatoes: 833g
• Canned Red Kidney Beans with Liquids: 617g

Canned Red Kidney Beans Solids and Liquids have 1.4 times more energy per unit of mass than Canned Potatoes Solids no Salt, which is average in comparison to other foods. Canned Potatoes having low energy density.

Discover which food has more nutrients per 500 calories - Canned Potatoes or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Potatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	70.4% 92g	130g per day for Men 19-50 years
Sugars	6.8% 4.9g	15.8% 11.4g	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	% 11.4g	g per day for Men 19-50 years
Fiber	52.6% 20g	70% 26.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.6% 0.58mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	38% 0.49mg	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	12.5% 50μg	35.5% 142μg	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	47.2% 42.5mg	5.5% 4.94mg	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	2.78% 0.42mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.48mg	101% 0.91mg	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	131% 10.5mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	78% 1.8mg	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	33.3% 233mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	19% 703g	13% 481g	3700g per day for Men 19-50 years

Canned Potatoes VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Potatoes or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Canned Potatoes vs Canned Red Kidney Beans with Liquids:

• 500 calories of Canned Potatoes have 2.5 times more Vitamin B3, 2.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 8.6 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 5 times more Vitamin B2, 2.8 times more Vitamin B9 and 2 times more Vitamin K than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Canned Potatoes have insufficient amounts of Vitamin B2
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Potatoes Solids no Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Potatoes vs Canned Red Kidney Beans with Liquids:

• 500 calories of Canned Potatoes have 1.4 times more Iron and 1.5 times more Water than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 4.3 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 37.9 times more Sodium and 1.6 times more Zinc than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Canned Red Kidney Beans with Liquids contain similar levels of Potassium and Selenium per 500 calories.
• 500 calories of Canned Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Potatoes have 1.2 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.9 times more Omega 3, 2.3 times more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
• Both Canned Potatoes Solids no Salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.