Comparing Nutrients in 14 ounces Microwaved All Styles Frozen Green Snap Beans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.5% 131kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	60% 77.8g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	7.83% 5.68g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.45% 5.4g	2.4% 1.75g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 3.3g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 1.8g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	14% 7.86g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.5% 43.7mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	24.2% 242mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.7% 3.18mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 167mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.65% 357g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Microwaved All Styles Frozen Green Snap Beans vs Baked Red Potatoes:

• Microwaved All Styles Frozen Green Snap Beans have 2.1 times more Vitamin B2, 5.3 times more Vitamin E and 20.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Vitamin B3, 2 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin C per 14 oz.

Comparing minerals per 14 ounces for Microwaved All Styles Frozen Green Snap Beans vs Baked Red Potatoes:

• Microwaved All Styles Frozen Green Snap Beans have 6.8 times more Calcium and 1.9 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Copper, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Baked Whole Red Potatoes have similar amounts of Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Microwaved All Styles Frozen Green Snap Beans have 8.8 times more Omega 3, 1.8 times more Sugars, 3.1 times more Fructose and 1.9 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Energy and 2.8 times more Carbohydrate than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Baked Whole Red Potatoes have similar amounts of Protein per 14 oz.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.