Comparing Nutrients in 5 ounces Baked Red Potatoes VS Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Baked Red Potatoes	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	4.25% 123kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	8.26% 10.7g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	4.34% 3.15g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	4.58% 0.06mg	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	9.57% 38.3μg	5.3% 21.3μg	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	20% 18mg	20.3% 18.3mg	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	0.76% 0.11mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	53% 63.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	7.7% 0.069mg	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	12.4% 0.99mg	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	23.7% 0.55mg	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	14.6% 102mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Frozen Yellow Snap Beans:

• Baked Whole Red Potatoes have 3.2 times more Vitamin B3, 4 times more Vitamin B5, 5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 16.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Unprepared Frozen Yellow Snap Beans have similar amounts of Vitamin C per 5 oz.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Frozen Yellow Snap Beans:

• Baked Whole Red Potatoes have 3.6 times more Copper, 1.3 times more Magnesium, 2.3 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Zinc than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 4.7 times more Calcium and 2.2 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Unprepared Frozen Yellow Snap Beans have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes have 2.6 times more Energy, 2.6 times more Carbohydrate and 1.3 times more Protein than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 4.4 times more Omega 3, 1.6 times more Sugars and 1.6 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.