Comparing Nutrients in 5 ounces 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	1.5% 44kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.88g	28.5% 37g	130g per day for Men 19-50 years
Sugars	6.37% 4.62g	1.35% 0.98g	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	2.7% 1.97g	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	% 2.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.51g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	11.7% 46.8μg	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	19.2% 17.3mg	2.68% 2.4mg	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	3.87% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.8% 61μg	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	5.24% 52.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	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	18.2% 1.46mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	NA	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	131% 59μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.7% 54mg	NA	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	NA	11mg per day for Men 19-50 years
Water	3.46% 128g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Green Snap Beans versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Green Snap Beans vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 5 ounces for Green Snap Beans vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Green Snap Beans have 2.5 times more Calcium, 2.1 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Potassium and 49.7 times more Sodium than Raw Green Snap Beans.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Snap Beans have 4.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 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 five ounces.
• 5 ounces of Green Snap Beans provide inadequate amounts of Energy