Comparing Nutrients in 100 calories Baked PotatoesVS Canned Kidney Beans

Weight per 100 calories

Baked Potatoes

108g

Canned Kidney Beans

119g

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

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

Macros Ratio

Protein Fat Carbs

Baked Potatoes

10%

89%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Baked Potatoesvs Canned Kidney Beans

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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0.14%0.14g

Fat

0.74%0.71g

0.14 gvs0.71 g

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

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0.11%0.037g

Saturated Fat

0.52%0.17g

0.037 gvs0.17 g

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

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0.87%0.014g

Omega 3

6.1%0.098g

0.014 gvs0.098 g

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

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0.27%0.046g

Omega 6

0.74%0.13g

0.046 gvs0.13 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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17.5%22.7g

Carbohydrate

13.3%17.3g

22.7 gvs17.3 g

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

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1.75%1.27g

Sugars

3.04%2.2g

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

1.27 gvs2.2 g

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

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0.5%0.37g

Fructose

0%0g

≤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]

0.37 gvs0 g

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

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%0.47g

Glucose

%0g

0.47 gvs0 g

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

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%0.43g

Sucrose

%2.2g

0.43 gvs2.2 g

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

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6.23%2.37g

Fiber

13.5%5.1g

2.37 gvs5.1 g

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

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4.8%2.7g

Protein

11%6.2g

2.7 gvs6.2 g

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

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Vitamins

Baked Potatoesvs Canned Kidney Beans

0.12%1.08μg

Vitamin A

RAE, retinol activity equivalents

1.08 μgvsNA μg

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

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5.73%0.069mg

Vitamin B1

11.5%0.14mg

Thiamine

0.069 mgvs0.14 mg

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

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3.97%0.052mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.052 mgvs0.061 mg

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

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9.48%1.5mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs0.49 mg

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

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8.1%0.4mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.4 mgvs0.16 mg

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

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25.7%0.33mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.33 mgvs0.088 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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7.53%30μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

30 μgvs43 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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11.5%10.3mg

Vitamin C

1.6%1.43mg

Ascorbic acid

10.3 mgvs1.43 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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0.29%0.043mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.043 mgvs0.024 mg

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

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1.8%2.15μg

Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

2.15 μgvs4.9 μg

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

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Minerals

Baked Potatoesvs Canned Kidney Beans

1.6%16mg

Calcium

4.05%40.5mg

16 mgvs40.5 mg

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

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14%0.13mg

Copper

18%0.16mg

0.13 mgvs0.16 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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14.5%1.16mg

Iron

17.4%1.4mg

1.16 mgvs1.4 mg

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

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7.17%30mg

Magnesium

7.65%32mg

30 mgvs32 mg

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

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10.2%0.24mg

Manganese

8.7%0.2mg

0.24 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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10.8%75.3mg

Phosphorus

15.3%107mg

75.3 mgvs107 mg

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

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17%575mg

Potassium

8.3%282mg

575 mgvs282 mg

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

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0.78%0.43μg

Selenium

1.95%1.07μg

0.43 μgvs1.07 μg

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

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0.72%10.8mg

Sodium

23.5%352mg

10.8 mgvs352 mg

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

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3.5%0.39mg

Zinc

4.98%0.55mg

0.39 mgvs0.55 mg

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

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2.18%80.5g

Water

2.5%93g

80.5 gvs93 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 Baked Potatoes vs Canned Kidney Beans:

Whole Baked Potatoes have 3.1 times more Vitamin B3, 2.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 7.2 times more Vitamin C than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2 times more Vitamin B1, 1.4 times more Vitamin B9 and 2.3 times more Vitamin K than Whole Baked Potatoes.
Both Whole Baked Potatoes and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 100 kcal.
Both Whole Baked Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

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

Whole Baked Potatoes have 2 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.5 times more Calcium, 1.3 times more Copper, 1.4 times more Phosphorus, 2.5 times more Selenium, 32.8 times more Sodium and 1.4 times more Zinc than Whole Baked Potatoes.
Both Whole Baked Potatoes and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium, Manganese and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Whole Baked Potatoes have 1.3 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 7 times more Omega 3, 1.7 times more Sugars, 2.2 times more Fiber and 2.3 times more Protein than Whole Baked Potatoes.
Both Whole Baked Potatoes and Canned All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Whole Baked Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked PotatoesVS Microwaved PotatoesCanned Kidney BeansVS Microwaved PotatoesBaked PotatoesVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Baked PotatoesVS Canned Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: