Comparing Nutrients in 14 ounces Baked Red Potatoes VS French Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
French Beans	22%	5%	73%

Macro Nutrients

	Baked Red Potatoes	French Beans	Recommended Dietary Allowance
Energy	12% 345kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.27% 8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	190% 3.04g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	196% 254g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	NA	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	2.4% 1.75g	NA	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	263% 100g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	133% 74.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	French Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	67.5% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	122% 1.6mg	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	26.8% 107μg	396% 1584μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	20.3% 18.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	French Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	74% 738mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	194% 1.75mg	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	34.7% 2.78mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	207% 4.76mg	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	41% 286mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	154% 5223mg	3400mg per day for Men 19-50 years
Selenium	NA	93% 51μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	68.6% 7.54mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.16% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs French Beans:

• Baked Whole Red Potatoes have 2.7 times more Vitamin C than Raw French Beans.
• While Raw French Beans contain 7.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 14.8 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs French Beans:

• Baked Whole Red Potatoes have 7.1 times more Water than Raw French Beans.
• While Raw French Beans contain 20.7 times more Calcium, 2.5 times more Copper, 4.9 times more Iron, 6.7 times more Magnesium, 6.9 times more Manganese, 4.2 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Sodium and 4.8 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw French Beans contain 3.9 times more Energy, 13.5 times more Fat, 51 times more Omega 3, 9 times more Omega 6, 3.3 times more Carbohydrate, 14 times more Fiber and 8.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw French Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.