Comparing Nutrients in 100 calories Baked Red Potatoes VS Canned Refried Beans, fat-free

Weight per 100 calories

• Baked Red Potatoes: 115g
• Canned Refried Beans, fat-free: 127g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Baked Red Potatoes	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	13% 17g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	1.07% 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	0.7% 0.51g	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 0.77g	g per day for Men 19-50 years
Fiber	5.44% 2.07g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	3.16% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	11% 0.14mg	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	7.76% 31μg	18% 72μg	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	16% 14.5mg	1.27% 1.14mg	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	0.61% 0.092mg	0.34% 0.051mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	23% 0.21mg	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	10% 0.8mg	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	18% 0.41mg	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	12% 82.8mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	29.5% 443mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	7.48% 0.82mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Canned Refried Beans, fat-free:

• Baked Whole Red Potatoes have 2.2 times more Vitamin B1, 3 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 12.7 times more Vitamin C and 1.3 times more Vitamin K than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 2.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Canned Refried Beans, fat-free:

• Baked Whole Red Potatoes have 1.4 times more Potassium than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 4.2 times more Calcium, 2.5 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 32.1 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Refried Beans, fat-free have similar amounts of Copper and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have 1.3 times more Carbohydrate and 2.1 times more Sugars than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 11.2 times more Omega 3, 2.9 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Refried Beans, fat-free have similar amounts of Energy per 100 kcal.
• Both Baked Whole Red Potatoes as well as Canned Refried Beans, fat-free have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.