Comparing Nutrients in 100 calories Canned Red Kidney Beans with LiquidsVS Baked Red Potatoes

Weight per 100 calories

Canned Red Kidney Beans with Liquids

124g

Baked Red Potatoes

115g

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

Which food has more nutrients per 100 calories - Canned Red Kidney Beans with Liquids or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Red Kidney Beans with Liquids

25%

71%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Canned Red Kidney Beans with Liquidsvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.46%0.44g

Fat

0.18%0.17g

0.44 gvs0.17 g

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

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0.48%0.15g

Saturated Fat

0.14%0.046g

0.15 gvs0.046 g

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

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3.94%0.063g

Omega 3

1.08%0.017g

0.063 gvs0.017 g

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

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0.6%0.1g

Omega 6

0.33%0.056g

0.1 gvs0.056 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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14%18.3g

Carbohydrate

17.3%22.5g

18.3 gvs22.5 g

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

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3.15%2.3g

Sugars

2.27%1.64g

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

2.3 gvs1.64 g

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

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0%0g

Fructose

0.7%0.51g

≤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 gvs0.51 g

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

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%0g

Glucose

%0.63g

0 gvs0.63 g

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

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%2.3g

Sucrose

%0.52g

2.3 gvs0.52 g

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

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14%5.3g

Fiber

5.44%2.07g

5.3 gvs2.07 g

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

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11.5%6.44g

Protein

4.72%2.64g

6.44 gvs2.64 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 Red Kidney Beans with Liquidsvs Baked Red Potatoes

0%0μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0 μgvs1.15 μg

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

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11%0.13mg

Vitamin B1

6.9%0.083mg

Thiamine

0.13 mgvs0.083 mg

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

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6.36%0.083mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.083 mgvs0.057 mg

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

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3.8%0.61mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs1.83 mg

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

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3.2%0.16mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.16 mgvs0.39 mg

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

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7.6%0.099mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.099 mgvs0.24 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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7.1%28.4μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

28.4 μgvs31 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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1.1%0.99mg

Vitamin C

16%14.5mg

Ascorbic acid

0.99 mgvs14.5 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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0.16%0.025mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.025 mgvs0.092 mg

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

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4.2%5.06μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

5.06 μgvs3.2 μg

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

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Minerals

Canned Red Kidney Beans with Liquidsvs Baked Red Potatoes

3.6%36mg

Calcium

1.03%10.3mg

36 mgvs10.3 mg

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

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20%0.18mg

Copper

22.2%0.2mg

0.18 mgvs0.2 mg

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

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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 .

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19.3%1.54mg

Iron

10%0.8mg

1.54 mgvs0.8 mg

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

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8.8%37mg

Magnesium

7.66%32mg

37 mgvs32 mg

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

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15.6%0.36mg

Manganese

8.65%0.2mg

0.36 mgvs0.2 mg

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

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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 .

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18.7%131mg

Phosphorus

12%82.8mg

131 mgvs82.8 mg

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

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9.44%321mg

Potassium

18.4%626mg

321 mgvs626 mg

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

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2.47%1.36μg

Selenium

1.36 μgvsNA μg

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

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21%316mg

Sodium

0.92%13.8mg

316 mgvs13.8 mg

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

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6.96%0.77mg

Zinc

4.18%0.46mg

0.77 mgvs0.46 mg

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

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2.6%96g

Water

2.4%88g

96 gvs88 g

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

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Lets compare vitamin content per 100 calories of Canned Red Kidney Beans with Liquids vs Baked Red Potatoes:

Canned Red Kidney Beans Solids and Liquids have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.6 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 14.7 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
Both Canned Red Kidney Beans Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 100 kcal.
Both Canned Red Kidney Beans Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned Red Kidney Beans with Liquids vs Baked Red Potatoes:

Canned Red Kidney Beans Solids and Liquids have 3.5 times more Calcium, 1.9 times more Iron, 1.8 times more Manganese, 1.6 times more Phosphorus, 22.9 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
Both Canned Red Kidney Beans Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Red Kidney Beans Solids and Liquids have 3.7 times more Omega 3, 1.4 times more Sugars, 2.6 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
Both Canned Red Kidney Beans Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Canned Red Kidney Beans Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Red Kidney Beans with LiquidsVS Royal Red Kidney BeansBaked Red PotatoesVS Royal Red Kidney BeansCanned Red Kidney Beans with LiquidsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Canned Red Kidney Beans with LiquidsVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Red Kidney Beans with Liquids or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: