Comparing Nutrients in 7 ounces Canned Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	6.43% 187kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	33% 42.8g	130g per day for Men 19-50 years
Sugars	21.8% 15.8g	4.65% 3.37g	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	4.27% 3.1g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 9.53g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	17% 9.43g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	46% 0.6mg	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	5.95% 24μg	4.47% 18μg	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	0% 0mg	28.2% 25.4mg	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% 0.3mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	47.4% 0.43mg	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	29.5% 2.36mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	14% 0.32mg	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	21% 147mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	45.4% 681mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.86% 143g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Beans versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Beans vs Baked Potato Flesh:

• 7 ounces of Canned Beans have 1.9 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 3.3 times more Vitamin B3, 2.6 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin C than Canned Beans with Salt.
• Both Canned Beans and Baked Potato Flesh provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Beans have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Canned Beans with Salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Beans vs Baked Potato Flesh:

• 7 ounces of Canned Beans have 6.8 times more Calcium, 3.4 times more Iron, 1.5 times more Phosphorus, 16.7 times more Selenium, 68.6 times more Sodium and 7.9 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Copper, 1.5 times more Manganese and 1.7 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Baked Potato Flesh contain similar levels of Magnesium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Beans have 4.7 times more Sugars, 2.7 times more Fiber and 2.4 times more Protein than Baked Potato Flesh.
• Both Canned Beans and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Canned Beans with Salt as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.