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

Weight per 500 calories

• Canned Refried Beans, fat-free: 633g
• Baked Potato Skin: 253g

Baked Potato Skin has 2.5 times more energy per unit of mass than Canned Refried Beans, fat-free, which is above average in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Refried Beans, fat-free	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	89.5% 116g	130g per day for Men 19-50 years
Sugars	5.33% 3.86g	4.88% 3.54g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.7g	52.5% 20g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	119% 1.55mg	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	90% 361μg	14% 55.6μg	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	6.33% 5.7mg	38% 34mg	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	1.7% 0.25mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.7μg	3.58% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Baked Potato Skin	Recommended Dietary Allowance
Calcium	21.5% 215mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	229% 2.06mg	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	128% 10.3mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	57.3% 241mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	67.6% 1.56mg	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	100% 703mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	65.6% 36μg	3.2% 1.77μg	55μg per day for Men 19-50 years
Sodium	148% 2215mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	37.4% 4.1mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	13.5% 498g	3.23% 119g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Refried Beans, fat-free have 6.5 times more Vitamin B9 and 2.9 times more Vitamin K than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 6 times more Vitamin C than Canned Refried Beans, fat-free.
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin C
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Canned Refried Beans, fat-free as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Canned Refried Beans, fat-free have 2.5 times more Calcium, 2.2 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Potassium, 20.4 times more Selenium, 41.8 times more Sodium, 3.3 times more Zinc and 4.2 times more Water than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 2 times more Copper and 1.7 times more Iron than Canned Refried Beans, fat-free.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Refried Beans, fat-free have 38.3 times more Omega 3, 1.5 times more Fiber and 3.1 times more Protein than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 1.4 times more Carbohydrate than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Baked Potato Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Canned Refried Beans, fat-free as well as Baked Potato Skin provide inadequate amounts of Omega 6 in 500 calories.