Comparing Nutrients in 1 kilogram Green Snap Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Green Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	201% 262g	130g per day for Men 19-50 years
Sugars	45% 32.6g	9.5% 6.9g	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	19% 14g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	71% 27g	68.4% 26g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	39% 350μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	NA	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	82.5% 330μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	136% 122mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	37% 370mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	NA	0.9mg per day for Men 19-50 years
Fluoride	4.75% 190μg	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	129% 10.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	NA	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	924% 416μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	NA	700mg per day for Men 19-50 years
Potassium	62% 2110mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	NA	11mg per day for Men 19-50 years
Water	24.4% 903g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Green Snap Beans versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Green Snap Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Green Snap Beans has 7.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Green Snap Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Green Snap Beans has 2.5 times more Calcium, 2.1 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.1 times more Potassium and 49.7 times more Sodium than Raw Green Snap Beans.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Snap Beans has 4.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.1 times more Energy and 3.8 times more Carbohydrate than Raw Green Snap Beans.
• Both Green Snap Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Green Snap Beans provide inadequate amounts of Energy