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Comparing Nutrients in 100 grams Baked Red PotatoesVS Black Beans

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes
10%
2%
88%
Black Beans
25%
4%
71%
100 g ▼

Macro Nutrients

3%87kcal
Energy
11.8%341kcal
87 kcalvs341 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g
Fat
1.46%1.42g
0.15 gvs1.42 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.04g
Saturated Fat
1.14%0.37g
0.04 gvs0.37 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.94%0.015g
Omega 3
17.4%0.28g
0.015 gvs0.28 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g
Omega 6
1.95%0.33g
0.049 gvs0.33 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.6g
Carbohydrate
48%62.4g
19.6 gvs62.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.97%1.43g
Sugars
2.92%2.12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.43 gvs2.12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.61%0.44g
Fructose
NA
≤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]
0.44 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.55g
Glucose
NA
0.55 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.45g
Sucrose
NA
0.45 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.74%1.8g
Fiber
40.8%15.5g
1.8 gvs15.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.1%2.3g
Protein
38.6%21.6g
2.3 gvs21.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6%0.072mg
Vitamin B1
75%0.9mg
Thiamine
0.072 mgvs0.9 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.85%0.05mg
Vitamin B2
15%0.19mg
Riboflavin
0.05 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.97%1.6mg
Vitamin B3
12.2%1.96mg
Niacin, nicotinic acid, niacinamide
1.6 mgvs1.96 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.82%0.34mg
Vitamin B5
18%0.9mg
Pantothenic acid
0.34 mgvs0.9 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.3%0.21mg
Vitamin B6
22%0.29mg
Pyridoxine
0.21 mgvs0.29 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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6.75%27μg
Vitamin B9
111%444μg
Folates and Folic Acid
27 μgvs444 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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14%12.6mg
Vitamin C
0%0mg
Ascorbic acid
12.6 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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0.53%0.08mg
Vitamin E
1.4%0.21mg
Tocopherols and Tocotrienols
0.08 mgvs0.21 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.33%2.8μg
Vitamin K
4.67%5.6μg
Phytomenadione or phylloquinone
2.8 μgvs5.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.9%9mg
Calcium
12.3%123mg
9 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg
Copper
93%0.84mg
0.17 mgvs0.84 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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8.75%0.7mg
Iron
62.8%5mg
0.7 mgvs5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.67%28mg
Magnesium
40.7%171mg
28 mgvs171 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.52%0.17mg
Manganese
46%1.06mg
0.17 mgvs1.06 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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10.3%72mg
Phosphorus
50.3%352mg
72 mgvs352 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%545mg
Potassium
43.6%1483mg
545 mgvs1483 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
5.8%3.2μg
NA μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.8%12mg
Sodium
0.33%5mg
12 mgvs5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.64%0.4mg
Zinc
33%3.65mg
0.4 mgvs3.65 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.07%76.7g
Water
0.3%11g
76.7 gvs11 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Black Beans:
Comparing minerals per 100 grams for Baked Red Potatoes vs Black Beans:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: