Comparing Nutrients in 7 ounces Baked Potato Flesh VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Baked Potato Flesh	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	6.36% 185kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.22% 0.038g	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	6.87% 8.93g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.14% 1.55g	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	7.83% 2.98g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	5.65% 0.073mg	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	16% 63.5μg	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	10.6% 9.53mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	64.3% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	8.38% 0.075mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	17.3% 0.4mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.05% 150g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Canned Yellow Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Canned Yellow 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 Canned Yellow Snap Beans:

• 7 ounces of Baked Potato Flesh have 7 times more Vitamin B1, 6.9 times more Vitamin B3, 4.3 times more Vitamin B5, 8.1 times more Vitamin B6 and 2.7 times more Vitamin C than Canned Yellow Snap Beans.
• While 7 oz of Drained Canned Yellow Snap Beans without salt contain more Vitamin A, 2.7 times more Vitamin B2, 3.6 times more Vitamin B9 and 129.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• 7 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Baked Potatoes Flesh no Salt as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Canned Yellow Snap Beans:

• 7 ounces of Baked Potato Flesh have 5.7 times more Copper, 1.9 times more Magnesium, 2.6 times more Phosphorus and 3.6 times more Potassium than Canned Yellow Snap Beans.
• While 7 oz of Drained Canned Yellow Snap Beans without salt contain 5.2 times more Calcium and 2.6 times more Iron than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Yellow Snap Beans contain similar levels of Manganese, 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 Drained Canned Yellow Snap Beans without salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 4.7 times more Energy, 4.8 times more Carbohydrate, 2.2 times more Sugars and 1.7 times more Protein than Canned Yellow Snap Beans.
• Both Baked Potato Flesh and Canned Yellow Snap Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Yellow Snap Beans provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Drained Canned Yellow Snap Beans without salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.