Comparing Nutrients in 300 calories Canned BeansVS Baked White Potatoes

Weight per 300 calories

Canned Beans

319g

Baked White Potatoes

326g

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

Which food has more nutrients per 300 calories - Canned Beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Beans

18%

79%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Canned Beansvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.2%1.2g

Fat

0.5%0.49g

1.2 gvs0.49 g

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

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0.71%0.23g

Saturated Fat

0.41%0.13g

0.23 gvs0.13 g

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

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3%0.048g

Omega 3

3.06%0.049g

0.048 gvs0.049 g

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

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1.03%0.18g

Omega 6

0.94%0.16g

0.18 gvs0.16 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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52%67.5g

Carbohydrate

53%68.7g

67.5 gvs68.7 g

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

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35%25.4g

Sugars

6.9%5g

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

25.4 gvs5 g

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

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6.87%4.98g

Fructose

1.6%1.17g

≤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]

4.98 gvs1.17 g

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

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%5.07g

Glucose

%2.05g

5.07 gvs2.05 g

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

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%15.3g

Sucrose

%1.3g

15.3 gvs1.3 g

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

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34.4%13g

Fiber

18%6.85g

13 gvs6.85 g

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

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27%15g

Protein

12.2%6.85g

15 gvs6.85 g

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

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Vitamins

Canned Beansvs Baked White Potatoes

1.77%16μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

16 μgvs3.26 μg

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

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25.5%0.31mg

Vitamin B1

13%0.16mg

Thiamine

0.31 mgvs0.16 mg

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

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9.57%0.12mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.12 mgvs0.14 mg

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

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8.54%1.37mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs5 mg

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

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13.8%0.69mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.69 mgvs1.25 mg

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

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20.6%0.27mg

Vitamin B6

53%0.69mg

Pyridoxine

0.27 mgvs0.69 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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9.57%38.3μg

Vitamin B9

31%124μg

Folates and Folic Acid

38.3 μgvs124 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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0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 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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3.2%0.48mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.48 mgvs0.13 mg

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

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2.13%2.55μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

2.55 μgvs8.8 μg

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

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Minerals

Canned Beansvs Baked White Potatoes

11%109mg

Calcium

3.26%32.6mg

109 mgvs32.6 mg

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

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51.4%0.46mg

Copper

46%0.41mg

0.46 mgvs0.41 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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47.5%3.8mg

Iron

26%2.1mg

3.8 mgvs2.1 mg

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

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20.5%86mg

Magnesium

21%88mg

86 mgvs88 mg

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

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15%0.35mg

Manganese

26.8%0.62mg

0.35 mgvs0.62 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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33.7%236mg

Phosphorus

35%245mg

236 mgvs245 mg

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

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21%715mg

Potassium

52%1774mg

715 mgvs1774 mg

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

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29%16μg

Selenium

2.96%1.63μg

16 μgvs1.63 μg

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

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73%1095mg

Sodium

1.52%23mg

1095 mgvs23 mg

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

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66%7.28mg

Zinc

10.4%1.14mg

7.28 mgvs1.14 mg

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

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6.2%230g

Water

6.65%246g

230 gvs246 g

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

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Canned BeansVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Beans or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: