Comparing Nutrients in 500 calories Canned Refried BeansVS Baked White Potatoes

Weight per 500 calories

Canned Refried Beans

556g

Baked White Potatoes

544g

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

Which food has more nutrients per 500 calories - Canned Refried Beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans

22%

20%

58%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Canned Refried Beansvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

11.5%11g

Fat

0.84%0.82g

11 gvs0.82 g

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

Find Legumes rich in Fat

11%3.5g

Saturated Fat

0.68%0.22g

3.5 gvs0.22 g

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

Find Legumes rich in Saturated Fat

58.7%0.94g

Omega 3

5.1%0.082g

0.94 gvs0.082 g

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

Find Legumes rich in Omega 3

11.8%2g

Omega 6

1.57%0.27g

2 gvs0.27 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

58%75.3g

Carbohydrate

88%115g

75.3 gvs115 g

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

Find Legumes rich in Carbohydrate

4.14%3g

Sugars

11.5%8.3g

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

3 gvs8.3 g

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

Find Legumes rich in Sugars

0%0g

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

Find Legumes rich in Fructose

%0g

Glucose

%3.42g

0 gvs3.42 g

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

Find Legumes rich in Glucose

%3g

Sucrose

%2.17g

3 gvs2.17 g

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

Find Legumes rich in Sucrose

54%20.6g

Fiber

30%11.4g

20.6 gvs11.4 g

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

Find Legumes rich in Fiber

49.4%27.7g

Protein

20.4%11.4g

27.7 gvs11.4 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 Beansvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

35%0.42mg

Vitamin B1

21.7%0.26mg

Thiamine

0.42 mgvs0.26 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

33.8%0.44mg

Vitamin B2

18%0.23mg

Riboflavin

0.44 mgvs0.23 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

12.7%2.04mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

2.04 mgvs8.3 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

21%1.05mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

1.05 mgvs2.1 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

44%0.57mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.57 mgvs1.15 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

15.3%61μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

61 μgvs207 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

37%33.3mg

Vitamin C

76%68.5mg

Ascorbic acid

33.3 mgvs68.5 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

3.33%0.5mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.5 mgvs0.22 mg

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

Find Legumes rich in Vitamin E

9.72%11.7μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

11.7 μgvs14.7 μg

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

Find Legumes rich in Vitamin K

Minerals

Canned Refried Beansvs Baked White Potatoes

16%161mg

Calcium

5.43%54.3mg

161 mgvs54.3 mg

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

Find Legumes rich in Calcium

79.6%0.72mg

Copper

76.7%0.69mg

0.72 mgvs0.69 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

100%8mg

Iron

43.5%3.48mg

8 mgvs3.48 mg

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

Find Legumes rich in Iron

46.3%194mg

Magnesium

35%147mg

194 mgvs147 mg

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

Find Legumes rich in Magnesium

70%1.6mg

Manganese

44.7%1.03mg

1.6 mgvs1.03 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

73%511mg

Phosphorus

58.2%408mg

511 mgvs408 mg

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

Find Legumes rich in Phosphorus

52%1772mg

Potassium

87%2957mg

1772 mgvs2957 mg

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

Find Legumes rich in Potassium

58.6%32.2μg

Selenium

4.94%2.7μg

32.2 μgvs2.7 μg

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

Find Legumes rich in Selenium

137%2056mg

Sodium

2.54%38mg

2056 mgvs38 mg

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

Find Legumes rich in Sodium

29.3%3.22mg

Zinc

17.3%1.9mg

3.22 mgvs1.9 mg

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

Find Legumes rich in Zinc

11.7%432g

Water

11%410g

432 gvs410 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Canned Refried Beans vs Baked White Potatoes:

Canned Refried Beans have 1.6 times more Vitamin B1 and 1.9 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.1 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9, 2.1 times more Vitamin C and 1.3 times more Vitamin K than Canned Refried Beans.
Both Canned Refried Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Refried Beans vs Baked White Potatoes:

Canned Refried Beans have 3 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 11.9 times more Selenium, 54 times more Sodium and 1.7 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Potassium than Canned Refried Beans.
Both Canned Refried Beans and Baked Whole White Potatoes have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Refried Beans have 13.7 times more Fat, 16.1 times more Saturated Fat, 11.5 times more Omega 3, 7.5 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Carbohydrate and 2.8 times more Sugars than Canned Refried Beans.
Both Canned Refried Beans and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Canned Refried Beans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Refried BeansVS Meatless BaconBaked White PotatoesVS Meatless BaconCanned Refried BeansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Canned Refried BeansVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Refried Beans or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: