Comparing Nutrients in 5 ounces Canned Refried Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Refried Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	4.4% 128kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	3.32% 2.4g	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	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	% 0.77g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	33% 0.43mg	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	3.9% 15.6μg	3.2% 12.8μg	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	9.45% 8.5mg	20% 18mg	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	0.85% 0.13mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	34% 0.3mg	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	25.5% 2.04mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	9.92% 0.23mg	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	18.6% 130mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.98% 110g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans VS Baked Potato Flesh per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Refried Beans vs Baked Potato Flesh:

• 5 ounces of Canned Refried Beans have 3.8 times more Vitamin B2 and 1.2 times more Vitamin B9 than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.4 times more Vitamin B1, 3.8 times more Vitamin B3, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.1 times more Vitamin C than Canned Refried Beans.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Canned Refried Beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Refried Beans vs Baked Potato Flesh:

• 5 ounces of Canned Refried Beans have 5.8 times more Calcium, 4.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 19.3 times more Selenium, 74 times more Sodium and 2 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.7 times more Copper than Canned Refried Beans.
• Both Canned Refried Beans and Baked Potato Flesh contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Refried Beans have 20.1 times more Fat, 16.9 times more Omega 3, 11.3 times more Omega 6, 2.5 times more Fiber and 2.5 times more Protein than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.6 times more Carbohydrate and 3.1 times more Sugars than Canned Refried Beans.
• Both Canned Refried Beans and Baked Potato Flesh offer comparable quantities of Energy per five ounces.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6