Comparing Nutrients in 300 calories Canned Refried Beans, fat-freeVS Baked White Potatoes

Weight per 300 calories

Canned Refried Beans, fat-free

380g

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 Refried Beans, fat-free or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free

27%

68%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs 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 .

Find Legumes rich in Energy

1.76%1.7g

Fat

0.5%0.49g

1.7 gvs0.49 g

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

Find Legumes rich in Fat

1.1%0.35g

Saturated Fat

0.41%0.13g

0.35 gvs0.13 g

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

Find Legumes rich in Saturated Fat

36.3%0.58g

Omega 3

3.06%0.049g

0.58 gvs0.049 g

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

Find Legumes rich in Omega 3

3%0.51g

Omega 6

0.94%0.16g

0.51 gvs0.16 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

39.4%51.3g

Carbohydrate

53%68.7g

51.3 gvs68.7 g

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

Find Legumes rich in Carbohydrate

3.2%2.3g

Sugars

6.9%5g

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

2.3 gvs5 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

%0g

Glucose

%2.05g

0 gvs2.05 g

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

Find Legumes rich in Glucose

%2.3g

Sucrose

%1.3g

2.3 gvs1.3 g

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

Find Legumes rich in Sucrose

47%18g

Fiber

18%6.85g

18 gvs6.85 g

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

Find Legumes rich in Fiber

36.2%20.3g

Protein

12.2%6.85g

20.3 gvs6.85 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 White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

9.5%0.11mg

Vitamin B1

13%0.16mg

Thiamine

0.11 mgvs0.16 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

4.4%0.057mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.057 mgvs0.14 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

8.6%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 .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

15%0.74mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.74 mgvs1.25 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

33%0.43mg

Vitamin B6

53%0.69mg

Pyridoxine

0.43 mgvs0.69 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

54%216μg

Vitamin B9

31%124μg

Folates and Folic Acid

216 μgvs124 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

3.8%3.4mg

Vitamin C

45.7%41mg

Ascorbic acid

3.4 mgvs41 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

1%0.15mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.15 mgvs0.13 mg

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

Find Legumes rich in Vitamin E

6.33%7.6μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

7.6 μgvs8.8 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 White Potatoes

13%129mg

Calcium

3.26%32.6mg

129 mgvs32.6 mg

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

Find Legumes rich in Calcium

68.8%0.62mg

Copper

46%0.41mg

0.62 mgvs0.41 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

77%6.15mg

Iron

26%2.1mg

6.15 mgvs2.1 mg

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

Find Legumes rich in Iron

34.4%144mg

Magnesium

21%88mg

144 mgvs88 mg

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

Find Legumes rich in Magnesium

54%1.24mg

Manganese

26.8%0.62mg

1.24 mgvs0.62 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

60.2%422mg

Phosphorus

35%245mg

422 mgvs245 mg

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

Find Legumes rich in Phosphorus

38.4%1306mg

Potassium

52%1774mg

1306 mgvs1774 mg

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

Find Legumes rich in Potassium

39.4%21.6μg

Selenium

2.96%1.63μg

21.6 μgvs1.63 μg

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

Find Legumes rich in Selenium

88.6%1329mg

Sodium

1.52%23mg

1329 mgvs23 mg

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

Find Legumes rich in Sodium

22.4%2.47mg

Zinc

10.4%1.14mg

2.47 mgvs1.14 mg

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

Find Legumes rich in Zinc

8.08%299g

Water

6.65%246g

299 gvs246 g

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

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Canned Refried Beans, fat-free vs Baked White Potatoes:

Canned Refried Beans, fat-free have 1.7 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 12 times more Vitamin C than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Baked Whole White Potatoes have similar amounts of Vitamin K per 300 kcal.
Both Canned Refried Beans, fat-free as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Refried Beans, fat-free vs Baked White Potatoes:

Canned Refried Beans, fat-free have 4 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 13.3 times more Selenium, 58.2 times more Sodium, 2.2 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Potassium than Canned Refried Beans, fat-free.

Comparison of macro-nutrients per 300 calories:

Canned Refried Beans, fat-free have 11.9 times more Omega 3, 2.6 times more Fiber and 3 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate and 2.2 times more Sugars than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Canned Refried Beans, fat-free 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 Refried Beans, fat-freeVS Cooked TempehBaked White PotatoesVS Cooked TempehCanned Refried Beans, fat-freeVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Canned Refried Beans, fat-freeVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: