Comparing Nutrients in 300 calories Canned Pinto BeansVS Baked White Potatoes

Weight per 300 calories

Canned Pinto Beans

263g

Baked White Potatoes

326g

Canned Pinto Beans have 1.2 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Pinto Beans

24%

69%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Canned Pinto 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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2.44%2.37g

Fat

0.5%0.49g

2.37 gvs0.49 g

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

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1.3%0.42g

Saturated Fat

0.41%0.13g

0.42 gvs0.13 g

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

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26%0.42g

Omega 3

3.06%0.049g

0.42 gvs0.049 g

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

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1.8%0.3g

Omega 6

0.94%0.16g

0.3 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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41%53.2g

Carbohydrate

53%68.7g

53.2 gvs68.7 g

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

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1.96%1.42g

Sugars

6.9%5g

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

1.42 gvs5 g

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

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0%0g

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]

0 gvs1.17 g

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

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%0g

Glucose

%2.05g

0 gvs2.05 g

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

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%1.42g

Sucrose

%1.3g

1.42 gvs1.3 g

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

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38%14.5g

Fiber

18%6.85g

14.5 gvs6.85 g

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

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33%18.4g

Protein

12.2%6.85g

18.4 gvs6.85 g

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

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Vitamins

Canned Pinto Beansvs Baked White Potatoes

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

NA μgvs3.26 μg

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

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11.4%0.14mg

Vitamin B1

13%0.16mg

Thiamine

0.14 mgvs0.16 mg

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

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3.85%0.05mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.05 mgvs0.14 mg

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

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4.47%0.72mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs5 mg

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

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Vitamin B5

25%1.25mg

Pantothenic acid

NA mgvs1.25 mg

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

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Vitamin B6

53%0.69mg

Pyridoxine

NA 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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15.8%63μg

Vitamin B9

31%124μg

Folates and Folic Acid

63 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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0.29%0.26mg

Vitamin C

45.7%41mg

Ascorbic acid

0.26 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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Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

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

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

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Minerals

Canned Pinto Beansvs Baked White Potatoes

16.6%166mg

Calcium

3.26%32.6mg

166 mgvs32.6 mg

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

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75.7%0.68mg

Copper

46%0.41mg

0.68 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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43.8%3.5mg

Iron

26%2.1mg

3.5 mgvs2.1 mg

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

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20%84.2mg

Magnesium

21%88mg

84.2 mgvs88 mg

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

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44%1mg

Manganese

26.8%0.62mg

1 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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38%266mg

Phosphorus

35%245mg

266 mgvs245 mg

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

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21.2%721mg

Potassium

52%1774mg

721 mgvs1774 mg

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

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

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

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42%629mg

Sodium

1.52%23mg

629 mgvs23 mg

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

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14.6%1.6mg

Zinc

10.4%1.14mg

1.6 mgvs1.14 mg

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

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5.02%186g

Water

6.65%246g

186 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 Pinto Beans vs Baked White Potatoes:

Baked Whole White Potatoes contain 2.8 times more Vitamin B2, 7 times more Vitamin B3, 2 times more Vitamin B9 and 156.1 times more Vitamin C than Canned Pinto Beans, Solids.
Both Canned Pinto Beans, Solids and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 300 kcal.
Both Canned Pinto Beans, Solids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Pinto Beans vs Baked White Potatoes:

Canned Pinto Beans, Solids have 5.1 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.6 times more Manganese, 27.6 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Potassium and 1.3 times more Water than Canned Pinto Beans, Solids.
Both Canned Pinto Beans, Solids and Baked Whole White Potatoes have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Pinto Beans, Solids have 8.5 times more Omega 3, 2.1 times more Fiber and 2.7 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate and 3.5 times more Sugars than Canned Pinto Beans, Solids.
Both Canned Pinto Beans, Solids and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Canned Pinto Beans, Solids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Pinto BeansVS Peanut SpreadBaked White PotatoesVS Peanut SpreadCanned Pinto BeansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Canned Pinto BeansVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: