Comparing Nutrients in 500 calories Canned BeansVS Baked White Potatoes

Weight per 500 calories

Canned Beans

532g

Baked White Potatoes

544g

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

Which food has more nutrients per 500 calories - Canned Beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Beans

18%

79%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Canned Beansvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

2.03%1.97g

Fat

0.84%0.82g

1.97 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

1.2%0.38g

Saturated Fat

0.68%0.22g

0.38 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

5%0.08g

Omega 3

5.1%0.082g

0.08 gvs0.082 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

1.72%0.29g

Omega 6

1.57%0.27g

0.29 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

86.5%112g

Carbohydrate

88%115g

112 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

58.4%42.3g

Sugars

11.5%8.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

42.3 gvs8.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

11.4%8.3g

Fructose

2.7%1.96g

≤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]

8.3 gvs1.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

%8.46g

Glucose

%3.42g

8.46 gvs3.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

%25.5g

Sucrose

%2.17g

25.5 gvs2.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

57.4%22g

Fiber

30%11.4g

22 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

45%25.3g

Protein

20.4%11.4g

25.3 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Beansvs Baked White Potatoes

2.96%26.6μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

26.6 μgvs5.43 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

42.6%0.51mg

Vitamin B1

21.7%0.26mg

Thiamine

0.51 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

16%0.21mg

Vitamin B2

18%0.23mg

Riboflavin

0.21 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

14.2%2.28mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs8.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23%1.15mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

1.15 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

34.4%0.45mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.45 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

16%64μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

64 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

76%68.5mg

Ascorbic acid

0 mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

5.3%0.8mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.8 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

3.55%4.26μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

4.26 μgvs14.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Canned Beansvs Baked White Potatoes

18%181mg

Calcium

5.43%54.3mg

181 mgvs54.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

85.7%0.77mg

Copper

76.7%0.69mg

0.77 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

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 .

Find Legumes rich in Fluoride

79%6.33mg

Iron

43.5%3.48mg

6.33 mgvs3.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

34%144mg

Magnesium

35%147mg

144 mgvs147 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

25.2%0.58mg

Manganese

44.7%1.03mg

0.58 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

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 .

Find Legumes rich in Molybdenum

56.2%394mg

Phosphorus

58.2%408mg

394 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

35%1191mg

Potassium

87%2957mg

1191 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

48.4%26.6μg

Selenium

4.94%2.7μg

26.6 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

122%1824mg

Sodium

2.54%38mg

1824 mgvs38 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

110%12mg

Zinc

17.3%1.9mg

12 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

10.4%383g

Water

11%410g

383 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Canned Beans vs Baked White Potatoes:

Canned Beans with Salt have 2 times more Vitamin B1 and 3.7 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 3.4 times more Vitamin K than Canned Beans with Salt.
Both Canned Beans with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 500 kcal.
Both Canned Beans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Beans vs Baked White Potatoes:

Canned Beans with Salt have 3.3 times more Calcium, 1.8 times more Iron, 9.8 times more Selenium, 48 times more Sodium and 6.4 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Manganese and 2.5 times more Potassium than Canned Beans with Salt.
Both Canned Beans with Salt and Baked Whole White Potatoes have similar amounts of Copper, Magnesium, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Beans with Salt have 5.1 times more Sugars, 4.2 times more Fructose, 1.9 times more Fiber and 2.2 times more Protein than Baked Whole White Potatoes.
Both Canned Beans with Salt and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Canned Beans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned BeansVS Black BeansBaked White PotatoesVS Black BeansCanned BeansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Canned BeansVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Beans or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: