Comparing Nutrients in 1 kilogram Yellow Snap Beans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Yellow Snap Beans	20%	3%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Yellow Snap Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.7% 310kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	55% 71.3g	151% 196g	130g per day for Men 19-50 years
Sugars	45% 32.7g	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	89.5% 34g	47.4% 18g	38g per day for Men 19-50 years
Protein	32.5% 18g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Yellow Snap Beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	93% 370μg	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	181% 163mg	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	27.3% 4.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 432μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Snap Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	37% 370mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	130% 10.4mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	54.3% 380mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.4% 903g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yellow Snap Beans vs Baked Red Potatoes:

• Raw Yellow Snap Beans have 2.1 times more Vitamin B2, 1.4 times more Vitamin B9, 1.3 times more Vitamin C, 5.1 times more Vitamin E and 15.4 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Yellow Snap Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yellow Snap Beans vs Baked Red Potatoes:

• Raw Yellow Snap Beans have 4.1 times more Calcium, 1.5 times more Iron and 1.2 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Copper, 1.9 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans and Baked Whole Red Potatoes have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Snap Beans have 2.4 times more Omega 3, 2.3 times more Sugars and 1.9 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Energy, 2.7 times more Carbohydrate and 1.3 times more Protein than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.