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

Weight per 100 calories

Canned Refried Beans, fat-free

127g

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 Refried Beans, fat-free or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free

27%

68%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs 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 .

Find Legumes rich in Energy

0.59%0.57g

Fat

0.18%0.17g

0.57 gvs0.17 g

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

Find Legumes rich in Fat

0.37%0.12g

Saturated Fat

0.14%0.046g

0.12 gvs0.046 g

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

Find Legumes rich in Saturated Fat

12%0.19g

Omega 3

1.08%0.017g

0.19 gvs0.017 g

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

Find Legumes rich in Omega 3

1%0.17g

Omega 6

0.33%0.056g

0.17 gvs0.056 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

13%17g

Carbohydrate

17.3%22.5g

17 gvs22.5 g

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

Find Legumes rich in Carbohydrate

1.07%0.77g

Sugars

2.27%1.64g

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

0.77 gvs1.64 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

%0g

Glucose

%0.63g

0 gvs0.63 g

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

Find Legumes rich in Glucose

%0.77g

Sucrose

%0.52g

0.77 gvs0.52 g

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

Find Legumes rich in Sucrose

15.7%5.95g

Fiber

5.44%2.07g

5.95 gvs2.07 g

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

Find Legumes rich in Fiber

12%6.76g

Protein

4.72%2.64g

6.76 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 Refried Beans, fat-freevs 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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

3.16%0.038mg

Vitamin B1

6.9%0.083mg

Thiamine

0.038 mgvs0.083 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

1.46%0.019mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.019 mgvs0.057 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

2.86%0.46mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs1.83 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

4.94%0.25mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.25 mgvs0.39 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

11%0.14mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.14 mgvs0.24 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

18%72μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

72 μgvs31 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

1.27%1.14mg

Vitamin C

16%14.5mg

Ascorbic acid

1.14 mgvs14.5 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

0.34%0.051mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.051 mgvs0.092 mg

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

Find Legumes rich in Vitamin E

2.1%2.53μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

2.53 μgvs3.2 μg

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

Find Legumes rich in Vitamin K

Minerals

Canned Refried Beans, fat-freevs Baked Red Potatoes

4.3%43mg

Calcium

1.03%10.3mg

43 mgvs10.3 mg

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

Find Legumes rich in Calcium

23%0.21mg

Copper

22.2%0.2mg

0.21 mgvs0.2 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

25.6%2.05mg

Iron

10%0.8mg

2.05 mgvs0.8 mg

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

Find Legumes rich in Iron

11.5%48mg

Magnesium

7.66%32mg

48 mgvs32 mg

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

Find Legumes rich in Magnesium

18%0.41mg

Manganese

8.65%0.2mg

0.41 mgvs0.2 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

20%141mg

Phosphorus

12%82.8mg

141 mgvs82.8 mg

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

Find Legumes rich in Phosphorus

13%435mg

Potassium

18.4%626mg

435 mgvs626 mg

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

Find Legumes rich in Potassium

13%7.2μg

Selenium

7.2 μgvsNA μg

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

Find Legumes rich in Selenium

29.5%443mg

Sodium

0.92%13.8mg

443 mgvs13.8 mg

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

Find Legumes rich in Sodium

7.48%0.82mg

Zinc

4.18%0.46mg

0.82 mgvs0.46 mg

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

Find Legumes rich in Zinc

2.7%100g

Water

2.4%88g

100 gvs88 g

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

Find Legumes rich in Water

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

Canned Refried Beans, fat-free have 2.3 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 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.
Both Canned Refried Beans, fat-free 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 Refried Beans, fat-free vs Baked Red Potatoes:

Canned Refried Beans, fat-free have 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.
While Baked Whole Red Potatoes contain 1.4 times more Potassium than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Baked Whole Red Potatoes have similar amounts of Copper and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Refried Beans, fat-free have 11.2 times more Omega 3, 2.9 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate and 2.1 times more Sugars than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
Both Canned Refried Beans, fat-free 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 Refried Beans, fat-freeVS Cooked TempehBaked Red PotatoesVS Cooked TempehCanned Refried Beans, fat-freeVS 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 Refried Beans, fat-freeVS Baked Red Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: