Comparing Nutrients in 5 ounces Baked Red Potatoes VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Baked Red Potatoes	Canned Pinto Beans	Recommended Dietary Allowance
Energy	4.25% 123kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	22% 28.7g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	1.06% 0.77g	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	0.86% 0.62g	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	% 0.78g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.77g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	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	9.57% 38.3μg	8.5% 34μg	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	20% 18mg	0.16% 0.14mg	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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	40.8% 0.37mg	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	12.4% 0.99mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	23.6% 0.54mg	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	14.6% 102mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Canned Pinto Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Canned Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Canned Pinto Beans:

• 5 ounces of Baked Red Potatoes have 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 5.9 times more Vitamin B3 and 126 times more Vitamin C than Canned Pinto Beans.
• Both Baked Red Potatoes and Canned Pinto Beans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Baked Whole Red Potatoes as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Canned Pinto Beans:

• 5 ounces of Baked Red Potatoes have 2 times more Potassium than Canned Pinto Beans.
• While 5 oz of Canned Pinto Beans, Solids contain 7 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 2.2 times more Manganese, 1.4 times more Phosphorus, 19.9 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Pinto Beans contain similar levels of Magnesium per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Pinto Beans, Solids contain 1.3 times more Energy, 10.5 times more Omega 3, 3.1 times more Fiber and 3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Pinto Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Canned Pinto Beans, Solids provide inadequate amounts of Omega 6 in five ounces.