Comparing Nutrients in 7 ounces Baked Potato Flesh VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Baked Potato Flesh	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	6.36% 185kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	11.5% 15g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.05% 4.4g	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	2.85% 2.06g	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	% 1.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	6.15% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	6.7% 0.087mg	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	4.47% 18μg	7.44% 29.8μg	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	28.2% 25.4mg	28.4% 25.6mg	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	0.53% 0.079mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	11% 0.097mg	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	8.7% 0.69mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	32% 0.73mg	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	14% 99mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Frozen Green Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Frozen Green Snap Beans:

• 7 ounces of Baked Potato Flesh have 2.8 times more Vitamin B3, 5.3 times more Vitamin B5 and 6.8 times more Vitamin B6 than Frozen Green Snap Beans.
• While 7 oz of Unprepared Frozen Green Snap Beans contain more Vitamin A, 4.3 times more Vitamin B2, 1.7 times more Vitamin B9, 10.5 times more Vitamin E and 149.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Green Snap Beans provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• 7 ounces 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 Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Frozen Green Snap Beans:

• 7 ounces of Baked Potato Flesh have 4.4 times more Copper, 1.6 times more Phosphorus and 2.1 times more Potassium than Frozen Green Snap Beans.
• While 7 oz of Unprepared Frozen Green Snap Beans contain 8.4 times more Calcium, 2.4 times more Iron and 2.3 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Green Snap Beans contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Unprepared Frozen Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 2.8 times more Energy and 2.9 times more Carbohydrate than Frozen Green Snap Beans.
• While 7 oz of Unprepared Frozen Green Snap Beans contain 6.6 times more Omega 3, 1.3 times more Sugars and 1.7 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Green Snap Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• 7 ounces of Frozen Green Snap Beans provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Omega 6 in seven ounces.