Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 5 ounces Navy BeansVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Navy Beans
26%
4%
70%
Baked White Potatoes
9%
1%
90%
5 oz ▼

Macro Nutrients

16.5%478kcal
Energy
4.5%130kcal
478 kcalvs130 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
2.2%2.13g
Fat
0.22%0.21g
2.13 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.75%0.24g
Saturated Fat
0.18%0.057g
0.24 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
47.7%0.76g
Omega 3
1.33%0.021g
0.76 gvs0.021 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
2.8%0.47g
Omega 6
0.41%0.069g
0.47 gvs0.069 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
66.2%86g
Carbohydrate
23%30g
86 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
7.6%5.5g
Sugars
3%2.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.5 gvs2.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0%0g
Fructose
0.7%0.51g
≤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]
0 gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
%0.3g
Glucose
%0.89g
0.3 gvs0.89 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%4.72g
Sucrose
%0.57g
4.72 gvs0.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
57%21.7g
Fiber
7.83%2.98g
21.7 gvs2.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
56.5%31.7g
Protein
5.3%2.98g
31.7 gvs2.98 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.16%1.4μg
RAE, retinol activity equivalents
0 μgvs1.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
92%1.1mg
Vitamin B1
5.67%0.068mg
Thiamine
1.1 mgvs0.068 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
18%0.23mg
Vitamin B2
4.7%0.061mg
Riboflavin
0.23 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
19.4%3.1mg
Vitamin B3
13.5%2.17mg
Niacin, nicotinic acid, niacinamide
3.1 mgvs2.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
21%1.05mg
Vitamin B5
11%0.54mg
Pantothenic acid
1.05 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
46.7%0.61mg
Vitamin B6
23%0.3mg
Pyridoxine
0.61 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
129%516μg
Vitamin B9
13.5%54μg
Folates and Folic Acid
516 μgvs54 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
NA
Vitamin C
20%18mg
Ascorbic acid
NA mgvs18 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.19%0.028mg
Vitamin E
0.38%0.057mg
Tocopherols and Tocotrienols
0.028 mgvs0.057 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.95%3.54μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
3.54 μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

21%208mg
Calcium
1.4%14mg
208 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
131%1.2mg
Copper
20%0.18mg
1.2 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
97%7.8mg
Iron
11.3%0.91mg
7.8 mgvs0.91 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
59%248mg
Magnesium
9.1%38.3mg
248 mgvs38.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
87.4%2mg
Manganese
11.6%0.27mg
2 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
82.4%577mg
Phosphorus
15%106mg
577 mgvs106 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
49.4%1680mg
Potassium
22.7%771mg
1680 mgvs771 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
28.3%15.6μg
Selenium
1.3%0.71μg
15.6 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.47%7.1mg
Sodium
0.66%9.92mg
7.1 mgvs9.92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
47%5.17mg
Zinc
4.5%0.5mg
5.17 mgvs0.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.46%17g
Water
2.9%107g
17 gvs107 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 5 ounces of Navy Beans vs Baked White Potatoes:
Comparing minerals per 5 ounces for Navy Beans vs Baked White Potatoes:
Comparison of macro-nutrients per 5 ounces:



Compare more foods per 5 oz: