Comparing Nutrients in 1 kilogram Microwaved Green Snap Beans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Microwaved Green Snap Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	11.4% 330kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	162% 211g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	21% 15.3g	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	20% 14.5g	4.97% 3.6g	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	% 14.4g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 4g	g per day for Men 19-50 years
Fiber	89.5% 34g	55.3% 21g	38g per day for Men 19-50 years
Protein	41.3% 23g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	162% 2.1mg	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	118% 470μg	95% 380μg	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	81% 73mg	140% 126mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	55% 550mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	141% 1.27mg	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	104% 8.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	82% 1.9mg	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	70% 490mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.3% 900g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved Green Snap Beans vs Baked White Potatoes:

• Microwaved Green Snap Beans have 1.6 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.2 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin C than Microwaved Green Snap Beans.

Comparing minerals per 1 kilogram for Microwaved Green Snap Beans vs Baked White Potatoes:

• Microwaved Green Snap Beans have 5.5 times more Calcium, 1.3 times more Iron and 1.8 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper, 1.5 times more Phosphorus and 1.7 times more Potassium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Baked Whole White Potatoes have similar amounts of Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved Green Snap Beans have 2.1 times more Sugars, 4 times more Fructose and 1.6 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Energy and 3.3 times more Carbohydrate than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Baked Whole White Potatoes have similar amounts of Protein per 1 kg.
• Both Microwaved Green Snap Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.