Comparing Nutrients in 300 calories Baked Potato Flesh VS Green Snap Beans

Weight per 300 calories

• Baked Potato Flesh: 323g
• Green Snap Beans: 968g

Baked Potato Flesh has 3 times more energy per 100g than Green Snap Beans. It has average energy density when compared to other foods. Raw Green Snap Beans having low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Baked Potato Flesh	Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	52% 67.5g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	43.5% 31.5g	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	18.6% 13.5g	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	% 14.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	12.7% 4.84g	68.8% 26g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	37.6% 339μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	77.4% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	105% 1.36mg	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	7.26% 29μg	80% 319μg	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	46% 41.3mg	131% 118mg	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	0.86% 0.13mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	347% 416μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Green Snap Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	36% 358mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.6% 184μg	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	14% 1.13mg	125% 9.97mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	91% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	895% 403μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23% 161mg	52.5% 368mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	60% 2042mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	6.58% 243g	23.6% 874g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Green Snap Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Green Snap Beans?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Green Snap Beans:

• 300 kcal of Raw Green Snap Beans contain more Vitamin A, 2.3 times more Vitamin B1, 14.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 11 times more Vitamin B9, 2.9 times more Vitamin C, 30.8 times more Vitamin E and 430 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Green Snap Beans provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Green Snap Beans:

• 300 kcal of Raw Green Snap Beans contain 22.2 times more Calcium, 8.8 times more Iron, 3 times more Magnesium, 4 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium, 6 times more Selenium, 2.5 times more Zinc and 3.6 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Green Snap Beans contain similar levels of Copper per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Green Snap Beans contain 20.7 times more Omega 3, 5.8 times more Sugars, 5.4 times more Fiber and 2.8 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Green Snap Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in 300 calories.