Comparing Nutrients in 500 calories Canned Pinto Beans with LiquidsVS Baked Red Potatoes

Weight per 500 calories

Canned Pinto Beans with Liquids

610g

Baked Red Potatoes

575g

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

Which food has more nutrients per 500 calories - Canned Pinto Beans with Liquids or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Pinto Beans with Liquids

22%

72%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Canned Pinto Beans with Liquidsvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.52%3.4g

Fat

0.89%0.86g

3.4 gvs0.86 g

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

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2.34%0.75g

Saturated Fat

0.72%0.23g

0.75 gvs0.23 g

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

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45%0.72g

Omega 3

5.4%0.086g

0.72 gvs0.086 g

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

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3.1%0.52g

Omega 6

1.66%0.28g

0.52 gvs0.28 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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71.2%93g

Carbohydrate

86.6%113g

93 gvs113 g

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

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8.58%6.2g

Sugars

11.3%8.2g

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

6.2 gvs8.2 g

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

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Fructose

3.5%2.53g

≤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]

NA gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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74%28g

Fiber

27.2%10.3g

28 gvs10.3 g

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

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50%28g

Protein

23.6%13.2g

28 gvs13.2 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 Pinto Beans with Liquidsvs Baked Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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26.4%0.32mg

Vitamin B1

34.5%0.41mg

Thiamine

0.32 mgvs0.41 mg

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

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7.5%0.098mg

Vitamin B2

22%0.29mg

Riboflavin

0.098 mgvs0.29 mg

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

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10.2%1.63mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs9.17 mg

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

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16.6%0.83mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.83 mgvs1.96 mg

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

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34.7%0.45mg

Vitamin B6

94%1.2mg

Pyridoxine

0.45 mgvs1.2 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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36.6%146μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

146 μgvs155 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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4.74%4.27mg

Vitamin C

80.5%72.4mg

Ascorbic acid

4.27 mgvs72.4 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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22.4%3.35mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

3.35 mgvs0.46 mg

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

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10.7%13μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

13 μgvs16 μg

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

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Minerals

Canned Pinto Beans with Liquidsvs Baked Red Potatoes

28.7%287mg

Calcium

5.17%51.7mg

287 mgvs51.7 mg

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

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110%0.99mg

Copper

111%1mg

0.99 mgvs1 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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112%8.96mg

Iron

50.3%4.02mg

8.96 mgvs4.02 mg

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

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48%201mg

Magnesium

38.3%161mg

201 mgvs161 mg

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

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84.3%1.94mg

Manganese

43.2%0.99mg

1.94 mgvs0.99 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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80%561mg

Phosphorus

59%414mg

561 mgvs414 mg

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

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49.5%1683mg

Potassium

92%3132mg

1683 mgvs3132 mg

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

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Selenium

NA μgvsNA μg

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

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109%1634mg

Sodium

4.6%69mg

1634 mgvs69 mg

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

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31%3.4mg

Zinc

21%2.3mg

3.4 mgvs2.3 mg

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

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13%477g

Water

12%441g

477 gvs441 g

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

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Lets compare vitamin content per 500 calories of Canned Pinto Beans with Liquids vs Baked Red Potatoes:

Canned Pinto Beans Solids and Liquids have 7.3 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 5.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6, 17 times more Vitamin C and 1.3 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
Both Canned Pinto Beans Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 500 kcal.
Both Canned Pinto Beans Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Pinto Beans with Liquids vs Baked Red Potatoes:

Canned Pinto Beans Solids and Liquids have 5.5 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 23.7 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Potassium than Canned Pinto Beans Solids and Liquids.
Both Canned Pinto Beans Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Pinto Beans Solids and Liquids have 8.3 times more Omega 3, 2.7 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Sugars than Canned Pinto Beans Solids and Liquids.
Both Canned Pinto Beans Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned Pinto Beans Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Pinto Beans with LiquidsVS Small White BeansBaked Red PotatoesVS Small White BeansCanned Pinto Beans with LiquidsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Canned Pinto Beans with LiquidsVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Pinto Beans with Liquids or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: