Comparing Nutrients in 7 ounces Cooked Frozen Yellow Snap Beans with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.85% 12.8g	40% 52g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	1.9% 1.37g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	11.4% 45.6μg	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	9.04% 8.14mg	3.75% 3.37mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.72% 97mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	NA	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	22% 1.75mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	NA	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	NA	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	8.8% 61.5mg	NA	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	NA	11mg per day for Men 19-50 years
Water	4.9% 181g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Yellow Snap Beans with Salt VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Yellow Snap Beans with Salt versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Yellow Snap Beans with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Frozen Yellow Snap Beans with Salt have 2.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Cooked Frozen Yellow Snap Beans with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Frozen Yellow Snap Beans with Salt have 3.3 times more Calcium, 1.8 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.6 times more Potassium than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Cooked Frozen Yellow Snap Beans with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Yellow Snap Beans with Salt have 2.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 4.5 times more Energy, 4.1 times more Carbohydrate and 1.5 times more Protein than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Cooked Frozen Yellow Snap Beans with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Yellow Snap Beans with Salt provide inadequate amounts of Energy