Comparing Nutrients in 500 calories Baked Russet Potatoes VS Canned Kidney Beans

Weight per 500 calories

• Baked Russet Potatoes: 526g
• Canned Kidney Beans: 595g

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

Discover which food has more nutrients per 500 calories - Baked Russet Potatoes or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Baked Russet Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	7.84% 5.7g	15% 11g	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	2.32% 1.7g	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	% 1.95g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 11g	g per day for Men 19-50 years
Fiber	32% 12g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	24.7% 14g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	34% 0.44mg	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	34.2% 137μg	53.6% 214μg	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	48.5% 43.7mg	7.94% 7.14mg	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	2.46% 0.37mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.77% 10.5μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.47% 95mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	89.3% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	5.95% 238μg	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	70.4% 5.63mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	43.5% 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	53.4% 374mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	85% 2895mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.63μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	10.6% 392g	12.6% 465g	3700g per day for Men 19-50 years

Baked Russet Potatoes VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Russet Potatoes or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Baked Russet Potatoes vs Canned Kidney Beans:

• 500 calories of Baked Russet Potatoes have 2.9 times more Vitamin B3, 2.4 times more Vitamin B5, 4.2 times more Vitamin B6 and 6.1 times more Vitamin C than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 2 times more Vitamin B1, 1.6 times more Vitamin B9 and 2.3 times more Vitamin K than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Canned Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Baked Russet Potatoes have insufficient amounts of Vitamin K
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Baked Whole Russet Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Russet Potatoes vs Canned Kidney Beans:

• 500 calories of Baked Russet Potatoes have 2.1 times more Potassium than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 2.1 times more Calcium, 1.4 times more Copper, 1.4 times more Phosphorus, 23.9 times more Sodium and 1.5 times more Zinc than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Canned Kidney Beans contain similar levels of Iron, Magnesium, Manganese and Water per 500 calories.
• 500 calories of Baked Russet Potatoes lack sufficient amounts of Calcium
• Both Baked Whole Russet Potatoes as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Russet Potatoes have 1.3 times more Carbohydrate than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 7.1 times more Omega 3, 1.9 times more Sugars, 2.1 times more Fiber and 2.2 times more Protein than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Canned Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Russet Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Russet Potatoes as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.