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Comparing Nutrients in 100 grams Canned Navy BeansVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Canned Navy Beans
26%
3%
71%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

3.9%113kcal
Energy
3.17%92kcal
113 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.44%0.43g
Fat
0.15%0.15g
0.43 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.35%0.11g
Saturated Fat
0.13%0.04g
0.11 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
5.3%0.085g
Omega 3
0.94%0.015g
0.085 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.59%0.1g
Omega 6
0.29%0.049g
0.1 gvs0.049 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
15.7%20.5g
Carbohydrate
16.2%21g
20.5 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.39%0.28g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.28 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.5%0.36g
≤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 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.63g
NA gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
13.4%5.1g
Fiber
5.53%2.1g
5.1 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
13.4%7.53g
Protein
3.75%2.1g
7.53 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
0 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
11.8%0.14mg
Vitamin B1
4%0.048mg
Thiamine
0.14 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
4.23%0.055mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.055 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
3.04%0.49mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
0.49 mgvs1.53 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
3.44%0.17mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.17 mgvs0.38 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
7.92%0.1mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.1 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
15.5%62μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
62 μgvs38 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
0.78%0.7mg
Vitamin C
14%12.6mg
Ascorbic acid
0.7 mgvs12.6 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
5.2%0.78mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
0.78 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.4%2.9μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
2.9 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.7%47mg
Calcium
1%10mg
47 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
23%0.21mg
Copper
14%0.13mg
0.21 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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
23%1.85mg
Iron
8%0.64mg
1.85 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
11%47mg
Magnesium
6.43%27mg
47 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
16.3%0.38mg
Manganese
8.2%0.19mg
0.38 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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
19%134mg
Phosphorus
10.7%75mg
134 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
8.47%288mg
Potassium
16%544mg
288 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
10.5%5.8μg
Selenium
0.91%0.5μg
5.8 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
22.4%336mg
Sodium
0.47%7mg
336 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
7%0.77mg
Zinc
3.2%0.35mg
0.77 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.9%70.5g
Water
2.04%75.4g
70.5 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 grams of Canned Navy Beans vs Baked White Potatoes:
Comparing minerals per 100 grams for Canned Navy Beans vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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