Comparing Nutrients in 1 kilogram Canned Green Snap Beans with Liquids VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids	18%	5%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Green Snap Beans with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.17% 150kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	NA	6.07% 4.4g	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	47.4% 18g	38g per day for Men 19-50 years
Protein	14.3% 8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	163% 2.12mg	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	45% 180μg	67.5% 270μg	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	37.8% 34mg	140% 126mg	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	9.33% 1.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	193% 1.74mg	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	113% 9mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	75.2% 1.73mg	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	27% 190mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25.6% 947g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Green Snap Beans with Liquids vs Baked Red Potatoes:

• Canned Green Snap Beans Solids and Liquids have 16 times more Vitamin A than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Vitamin B1, 8 times more Vitamin B3, 3.2 times more Vitamin B5, 7.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.7 times more Vitamin C than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Canned Green Snap Beans Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Green Snap Beans with Liquids vs Baked Red Potatoes:

• Canned Green Snap Beans Solids and Liquids have 2.7 times more Calcium, 1.3 times more Iron, 1.9 times more Manganese and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Copper, 2.2 times more Magnesium, 3.8 times more Phosphorus, 5.9 times more Potassium and 2 times more Zinc than Canned Green Snap Beans Solids and Liquids.

Comparison of macro-nutrients per 1 kilogram:

• Canned Green Snap Beans Solids and Liquids have 2.1 times more Omega 3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.8 times more Energy, 5.6 times more Carbohydrate and 2.9 times more Protein than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Fiber per 1 kg.
• Both Canned Green Snap Beans Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.