Comparing Nutrients in 100 calories Canned Shellie Beans with LiquidsVS Baked White Potatoes

Weight per 100 calories

Canned Shellie Beans with Liquids

333g

Baked White Potatoes

109g

Baked Whole White Potatoes have 3.1 times more energy per unit of mass than Canned Shellie Beans Solids and Liquids, which is average in comparison to other foods. Canned Shellie Beans with Liquids having low energy density.

Which food has more nutrients per 100 calories - Canned Shellie Beans with Liquids or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Shellie Beans with Liquids

21%

74%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Canned Shellie Beans with Liquidsvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.65%0.63g

Fat

0.17%0.16g

0.63 gvs0.16 g

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

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0.24%0.077g

Saturated Fat

0.14%0.043g

0.077 gvs0.043 g

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

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14.8%0.24g

Omega 3

1%0.016g

0.24 gvs0.016 g

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

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0.78%0.13g

Omega 6

0.31%0.053g

0.13 gvs0.053 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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16%20.6g

Carbohydrate

17.6%23g

20.6 gvs23 g

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

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2.9%2.1g

Sugars

2.3%1.66g

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

2.1 gvs1.66 g

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

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Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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30%11.3g

Fiber

6%2.3g

11.3 gvs2.3 g

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

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10.5%5.87g

Protein

4.08%2.3g

5.87 gvs2.3 g

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

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Vitamins

Canned Shellie Beans with Liquidsvs Baked White Potatoes

4.07%36.7μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

36.7 μgvs1.1 μg

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

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8.9%0.11mg

Vitamin B1

4.35%0.052mg

Thiamine

0.11 mgvs0.052 mg

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

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14%0.18mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.18 mgvs0.047 mg

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

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4.27%0.68mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs1.66 mg

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

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8.87%0.44mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.44 mgvs0.42 mg

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

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12.6%0.16mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.16 mgvs0.23 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%60μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

60 μgvs41.3 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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11.5%10.3mg

Vitamin C

15.2%13.7mg

Ascorbic acid

10.3 mgvs13.7 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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0.67%0.1mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.1 mgvs0.043 mg

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

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22.2%26.7μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

26.7 μgvs2.93 μg

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

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Minerals

Canned Shellie Beans with Liquidsvs Baked White Potatoes

9.67%97mg

Calcium

1.1%11mg

97 mgvs11 mg

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

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29.6%0.27mg

Copper

15.3%0.14mg

0.27 mgvs0.14 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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41.3%3.3mg

Iron

8.7%0.7mg

3.3 mgvs0.7 mg

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

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12%50mg

Magnesium

7%29.3mg

50 mgvs29.3 mg

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

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55.4%1.27mg

Manganese

8.93%0.21mg

1.27 mgvs0.21 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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14.3%100mg

Phosphorus

11.6%81.5mg

100 mgvs81.5 mg

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

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10.7%363mg

Potassium

17.4%591mg

363 mgvs591 mg

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

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12.7%7μg

Selenium

0.99%0.54μg

7 μgvs0.54 μg

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

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74.2%1113mg

Sodium

0.51%7.6mg

1113 mgvs7.6 mg

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

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8.2%0.9mg

Zinc

3.46%0.38mg

0.9 mgvs0.38 mg

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

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8.17%302g

Water

2.2%82g

302 gvs82 g

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

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Lets compare vitamin content per 100 calories of Canned Shellie Beans with Liquids vs Baked White Potatoes:

Canned Shellie Beans Solids and Liquids have 33.7 times more Vitamin A, 2 times more Vitamin B1, 3.9 times more Vitamin B2, 1.5 times more Vitamin B9 and 9.1 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 100 kcal.
Both Canned Shellie Beans Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned Shellie Beans with Liquids vs Baked White Potatoes:

Canned Shellie Beans Solids and Liquids have 8.9 times more Calcium, 1.9 times more Copper, 4.7 times more Iron, 1.7 times more Magnesium, 6.2 times more Manganese, 1.2 times more Phosphorus, 12.9 times more Selenium, 146.3 times more Sodium, 2.4 times more Zinc and 3.7 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Potassium than Canned Shellie Beans Solids and Liquids.

Comparison of macro-nutrients per 100 calories:

Canned Shellie Beans Solids and Liquids have 14.5 times more Omega 3, 1.3 times more Sugars, 5 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
Both Canned Shellie Beans Solids and Liquids and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Canned Shellie Beans Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Shellie Beans with LiquidsVS Green Snap BeansBaked White PotatoesVS Green Snap BeansCanned Shellie Beans with LiquidsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Canned Shellie Beans with LiquidsVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Shellie Beans with Liquids or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: