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#1: Baked Russet Potatoes×
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#2: Cooked Yellow Sweet Corn×
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#3: Canned Kidney Beans×
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Nutrition Comparison of Baked Russet Potatoes, Cooked Yellow Sweet Corn, and Canned Kidney Beans

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Baked Russet Potatoes100 grams (x1)5% DV97 calories
  • Cooked Yellow Sweet Corn100 grams (x1)5% DV96 calories
  • Canned Kidney Beans100 grams (x1)4% DV84 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Baked Russet Potatoes100 grams (x1)0% DV0.1g
  • Cooked Yellow Sweet Corn100 grams (x1)2% DV1.5g
  • Canned Kidney Beans100 grams (x1)1% DV0.6g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Baked Russet Potatoes100 grams (x1)7% DV21.4g
  • Cooked Yellow Sweet Corn100 grams (x1)7% DV21g
  • Canned Kidney Beans100 grams (x1)5% DV14.5g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Baked Russet Potatoes100 grams (x1)5% DV2.6g
  • Cooked Yellow Sweet Corn100 grams (x1)7% DV3.4g
  • Canned Kidney Beans100 grams (x1)10% DV5.2g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Baked Russet Potatoes100 grams (x1)0% DV0mg
  • Cooked Yellow Sweet Corn100 grams (x1)0% DV0mg
  • Canned Kidney Beans100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Baked Russet Potatoes100 grams (x1)9% DV2.3g
  • Cooked Yellow Sweet Corn100 grams (x1)10% DV2.4g
  • Canned Kidney Beans100 grams (x1)17% DV4.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Baked Russet Potatoes100 grams (x1)2% DV1.1g
  • Cooked Yellow Sweet Corn100 grams (x1)9% DV4.5g
  • Canned Kidney Beans100 grams (x1)4% DV1.9g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Baked Russet Potatoes100 grams (x1)6% DV1.1mg
  • Cooked Yellow Sweet Corn100 grams (x1)3% DV0.5mg
  • Canned Kidney Beans100 grams (x1)7% DV1.2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Baked Russet Potatoes100 grams (x1)1% DV18mg
  • Cooked Yellow Sweet Corn100 grams (x1)0% DV3mg
  • Canned Kidney Beans100 grams (x1)3% DV34mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Baked Russet Potatoes100 grams (x1)12% DV550mg
  • Cooked Yellow Sweet Corn100 grams (x1)5% DV218mg
  • Canned Kidney Beans100 grams (x1)5% DV237mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
97
(5%)
96
(5%)
84
(4%)
Fat (g)
(%DV)
0.1
(0%)
1.5
(2%)
0.6
(1%)
Protein (g)
(%DV)
2.6
(5%)
3.4
(7%)
5.2
(10%)
Carbohydrates (g)
(%DV)
21.4
(7%)
21
(7%)
14.5
(5%)
Sugar (g)
(%DV)
1.1
(2%)
4.5
(9%)
1.9
(4%)
Fiber (g)
(%DV)
2.3
(9%)
2.4
(10%)
4.3
(17%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.2
(1%)
0.1
(1%)
Net Carbs (g)19.118.610.2
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
18
(1%)
3
(0%)
34
(3%)
Iron (mg)
(%DV)
1.1
(6%)
0.5
(3%)
1.2
(7%)
Potassium (mg)
(%DV)
550
(12%)
218
(5%)
237
(5%)
Magnesium (mg)
(%DV)
30
(7%)
26
(6%)
27
(6%)
Phosphorus (mg)
(%DV)
71
(6%)
77
(6%)
90
(7%)
Sodium (mg)
(%DV)
14
(1%)
1
(0%)
296
(12%)
Zinc (mg)
(%DV)
0.4
(3%)
0.6
(6%)
0.5
(4%)
Copper (mg)
(%DV)
0.1
(12%)
0
(5%)
0.1
(15%)
Manganese (mg)
(%DV)
0.2
(10%)
0.2
(7%)
0.2
(7%)
Selenium (μg)
(%DV)
0.5
(1%)
0.2
(0%)
0.9
(2%)
Fluoride (μg)45.2~~
 Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
1
(0%)
13
(1%)
~
(~%)
Vitamin C (mg)
(%DV)
8.3
(9%)
5.5
(6%)
1.2
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(6%)
0.1
(8%)
0.1
(10%)
Riboflavin (B2) (mg)
(%DV)
0
(4%)
0.1
(4%)
0.1
(4%)
Niacin (B3) (mg)
(%DV)
1.3
(8%)
1.7
(11%)
0.4
(3%)
Vitamin B5 (PA) (mg)
(%DV)
0.4
(8%)
0.8
(16%)
0.1
(3%)
Vitamin B6 (mg)
(%DV)
0.4
(21%)
0.1
(8%)
0.1
(4%)
Folate (B9) (μg)
(%DV)
26
(7%)
23
(6%)
36
(9%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
26
(7%)
23
(6%)
36
(9%)
Folate (DFE) (μg)
(%DV)
26
(7%)
23
(6%)
36
(9%)
Choline (mg)
(%DV)
15
(3%)
29.1
(5%)
34.9
(6%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
10
(0%)
263
(9%)
0
(0%)
Beta Carotene (μg)
(%RDA)
6
(0%)
66
(1%)
~
(~%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
23
(0%)
~
(~%)
Beta Crypt (μg)
(%RDA)
0
(0%)
161
(1%)
~
(~%)
Lycopene (μg)00~
Lut + Zeaxan (μg)19906~
Vitamin E (mg)
(%DV)
0.1
(0%)
0.1
(1%)
0
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
2
(2%)
0.4
(0%)
4.1
(3%)
Vitamin K1 (Dihydrophylloquinone) (μg)0~0
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)100100100
Water (g)74.573.478
Ash (g)112
Alcohol (g)00~
Caffeine (mg)00~
Theobromine (mg)00~
 Carbohydrates
Food ##1#2#3
Weight (g)100100100
Sucrose (g)0.42.71.9
Glucose (g)0.40.80
Fructose (g)0.30.80
Lactose (g)000
Maltose (g)00.20
Galactose (g)000
Starch (g)17.57.28.9
 Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
13
(1%)
18
(1%)
75
(5%)
Omega 6s (mg)
(%AI)
41
(0%)
586
(3%)
106
(1%)
Omega 3 to Omega 6 Ratio0.32
 
0.03
 
0.71
 
Omega 6 to Omega 3 Ratio3.15
 
32.56
 
1.41
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)100
12:0 (mg)400
13:0 (mg)~~0
14:0 (mg)109
15:0 (mg)~~0
16:0 (mg)2118594
17:0 (mg)~~0
18:0 (mg)51238
20:0 (mg)~~0
22:0 (mg)~~0
24:0 (mg)~~0
Monosaturated Fats (mg)3
 
374
 
382
 
14:1 (mg)~~0
15:1 (mg)~~0
16:1 undifferentiated (mg)1015
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~0
18:1 undifferentiated (mg)1374129
18:1 c (mg)~~238
18:1 t (mg)~~0
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)000
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)54
 
603
 
263
 
18:2 undifferentiated (mg)41586106
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)131882
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
75
 
18:3 n-6 c,c,c (mg)~~0
18:3i (mg)~~~
18:4 (mg)00~
20:2 n-6 c,c (mg)~~0
20:3 undifferentiated (mg)~~0
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)00~
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)100100100
Betaine (mg)0~0
Tryptophan (mg)
(%RDI)
27
(10%)
23
(8%)
63
(23%)
Threonine (mg)
(%RDI)
86
(8%)
133
(13%)
193
(18%)
Isoleucine (mg)
(%RDI)
85
(6%)
133
(10%)
248
(18%)
Leucine (mg)
(%RDI)
125
(5%)
358
(13%)
445
(16%)
Lysine (mg)
(%RDI)
137
(7%)
141
(7%)
367
(17%)
Methionine (mg)
(%RDI)
41
(6%)
69
(9%)
68
(9%)
Cystine (mg)
(%RDI)
31
(11%)
27
(9%)
49
(17%)
Phenylalanine (mg)
(%RDI)
104
(12%)
155
(18%)
309
(35%)
Tyrosine (mg)
(%RDI)
62
(7%)
126
(14%)
124
(14%)
Valine (mg)
(%RDI)
131
(7%)
191
(10%)
302
(17%)
Arginine (mg)130135287
Histidine (mg)
(%RDI)
44
(6%)
91
(13%)
144
(21%)
Alanine (mg)80304238
Aspartic acid (mg)615252656
Glutamic acid (mg)450655842
Glycine (mg)73131212
Proline (mg)81301300
Serine (mg)95158329
Hydroxyproline (mg)~~0
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