Comparing Nutrients in 14 ounces Baked Red Potatoes VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Baked Red Potatoes	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	12% 345kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.08% 0.35g	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	13% 17g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	4.27% 3.1g	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	1.8% 1.3g	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	% 1.15g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.64g	g per day for Men 19-50 years
Fiber	19% 7.14g	20% 7.54g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	9.16% 0.12mg	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	27.8% 111μg	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	12.3% 11mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	15% 0.13mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	28% 0.65mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.22% 304g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Canned Green Snap Beans:

• Baked Whole Red Potatoes have 4.5 times more Vitamin B1, 7.7 times more Vitamin B3, 1.7 times more Vitamin B5, 7.1 times more Vitamin B6 and 4.5 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 18 times more Vitamin A and 13.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Baked Whole Red Potatoes as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Canned Green Snap Beans:

• Baked Whole Red Potatoes have 5.1 times more Copper, 2.2 times more Magnesium, 3.6 times more Phosphorus, 5.7 times more Potassium and 2 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 4.2 times more Calcium and 1.5 times more Iron than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 4 times more Energy, 4.5 times more Carbohydrate, 1.8 times more Sugars and 2.1 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 9.7 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Fiber per 14 oz.
• Both Baked Whole Red Potatoes as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.