Comparing Nutrients in 1 kilogram Canned Green Snap Beans VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Canned Green Snap Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	7.24% 210kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	155% 201g	130g per day for Men 19-50 years
Sugars	20% 14.4g	12.6% 9.1g	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	8.55% 6.2g	4% 2.9g	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	% 6.3g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.9g	g per day for Men 19-50 years
Fiber	50% 19g	47.4% 18g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	230% 3mg	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	60% 240μg	25% 100μg	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	31% 28mg	144% 130mg	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% 0.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	324% 389μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	37% 370mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	111% 8.9mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	60% 1.38mg	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	31.4% 220mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	179% 2680mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.3% 935g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Snap Beans versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Green Snap Beans vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Canned Green Snap Beans has more Vitamin A, 2.3 times more Vitamin B2, 2.4 times more Vitamin B9 and 17.7 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 6.6 times more Vitamin B1, 7 times more Vitamin B3, 2.6 times more Vitamin B5, 10 times more Vitamin B6 and 4.6 times more Vitamin C than Canned Green Snap Beans, Solids with Salt.
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Canned Green Snap Beans, Solids with Salt as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Snap Beans vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Canned Green Snap Beans has 7.4 times more Calcium, 2.9 times more Iron, 1.3 times more Manganese, 67 times more Sodium and 1.2 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 4.8 times more Copper, 1.7 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium and 1.6 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• 1 kilogram of Canned Green Snap Beans lack sufficient amounts of Zinc
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Canned Green Snap Beans, Solids with Salt as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Snap Beans has 13.1 times more Omega 3 than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 4.1 times more Energy, 4.8 times more Carbohydrate and 1.8 times more Protein than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Green Snap Beans provide inadequate amounts of Energy and Protein
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Canned Green Snap Beans, Solids with Salt as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one kilogram.