Comparing Nutrients in 100 calories Baked White PotatoesVS Cranberry Beans

Weight per 100 calories

Baked White Potatoes

109g

Cranberry Beans

30g

Raw Cranberry Beans have 3.6 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Cranberry Beans?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cranberry Beans

27%

70%

100 kcal ▼

Macro Nutrients

Baked White Potatoesvs Cranberry Beans

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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0.17%0.16g

Fat

0.38%0.37g

0.16 gvs0.37 g

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

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0.14%0.043g

Saturated Fat

0.29%0.094g

0.043 gvs0.094 g

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

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1%0.016g

Omega 3

4.48%0.072g

0.016 gvs0.072 g

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

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0.31%0.053g

Omega 6

0.5%0.086g

0.053 gvs0.086 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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17.6%23g

Carbohydrate

13.8%18g

23 gvs18 g

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

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2.3%1.66g

Sugars

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

1.66 gvsNA g

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

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0.54%0.39g

Fructose

≤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]

0.39 gvsNA g

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

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%0.68g

Glucose

0.68 gvsNA g

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

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%0.43g

Sucrose

0.43 gvsNA g

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

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6%2.3g

Fiber

19.4%7.37g

2.3 gvs7.37 g

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

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4.08%2.3g

Protein

12.3%6.87g

2.3 gvs6.87 g

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

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Vitamins

Baked White Potatoesvs Cranberry Beans

0.12%1.1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.1 μgvs0 μg

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

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4.35%0.052mg

Vitamin B1

18.6%0.22mg

Thiamine

0.052 mgvs0.22 mg

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

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3.6%0.047mg

Vitamin B2

4.9%0.064mg

Riboflavin

0.047 mgvs0.064 mg

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

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10.4%1.66mg

Vitamin B3

2.7%0.43mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs0.43 mg

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

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8.33%0.42mg

Vitamin B5

4.47%0.22mg

Pantothenic acid

0.42 mgvs0.22 mg

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

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17.6%0.23mg

Vitamin B6

7.1%0.092mg

Pyridoxine

0.23 mgvs0.092 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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10.3%41.3μg

Vitamin B9

45%180μg

Folates and Folic Acid

41.3 μgvs180 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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15.2%13.7mg

Vitamin C

0%0mg

Ascorbic acid

13.7 mgvs0 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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0.29%0.043mg

Vitamin E

Tocopherols and Tocotrienols

0.043 mgvsNA mg

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

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2.45%2.93μg

Vitamin K

Phytomenadione or phylloquinone

2.93 μgvsNA μg

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

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Minerals

Baked White Potatoesvs Cranberry Beans

1.1%11mg

Calcium

3.8%38mg

11 mgvs38 mg

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

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15.3%0.14mg

Copper

26.3%0.24mg

0.14 mgvs0.24 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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8.7%0.7mg

Iron

18.7%1.5mg

0.7 mgvs1.5 mg

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

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7%29.3mg

Magnesium

11%46.6mg

29.3 mgvs46.6 mg

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

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8.93%0.21mg

Manganese

12%0.27mg

0.21 mgvs0.27 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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11.6%81.5mg

Phosphorus

16%111mg

81.5 mgvs111 mg

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

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17.4%591mg

Potassium

11.7%398mg

591 mgvs398 mg

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

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0.99%0.54μg

Selenium

6.9%3.8μg

0.54 μgvs3.8 μg

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

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0.51%7.6mg

Sodium

0.12%1.8mg

7.6 mgvs1.8 mg

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

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3.46%0.38mg

Zinc

9.85%1.1mg

0.38 mgvs1.1 mg

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

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2.2%82g

Water

0.1%3.7g

82 gvs3.7 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 Baked White Potatoes vs Cranberry Beans:

Baked Whole White Potatoes have 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
While Raw Cranberry Beans contain 4.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.4 times more Vitamin B9 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Cranberry Beans:

Baked Whole White Potatoes have 1.5 times more Potassium and 22.2 times more Water than Raw Cranberry Beans.
While Raw Cranberry Beans contain 3.5 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 7 times more Selenium and 2.8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

Baked Whole White Potatoes have 1.3 times more Carbohydrate than Raw Cranberry Beans.
While Raw Cranberry Beans contain 4.4 times more Omega 3, 3.2 times more Fiber and 3 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Cranberry Beans have similar amounts of Energy per 100 kcal.
Both Baked Whole White Potatoes as well as Raw Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked White PotatoesVS Baked Red PotatoesCranberry BeansVS Baked Red PotatoesBaked White PotatoesVS Boiled Cranberry BeansCranberry BeansVS Boiled Cranberry Beans

Compare Foods

Comparing Nutrients in 100 calories Baked White PotatoesVS Cranberry Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked White Potatoes or Cranberry Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: