Comparing Nutrients in 7 ounces Baked White Potatoes VS Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Baked White Potatoes	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	32% 42g	11.6% 15g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	6.08% 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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	6.4% 0.083mg	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	19% 75.4μg	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	27.8% 25mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	74.4% 89.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	2% 20mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	33.2% 0.76mg	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	21.3% 149mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	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

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Frozen Yellow Snap Beans:

• Baked Whole White Potatoes have 3.1 times more Vitamin B3, 4.5 times more Vitamin B5, 5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B2 and 16.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Unprepared Frozen Yellow Snap Beans have similar amounts of Vitamin C per 7 oz.
• Both Baked Whole White Potatoes as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Frozen Yellow Snap Beans:

• Baked Whole White Potatoes have 2.6 times more Copper, 1.2 times more Magnesium, 2.3 times more Phosphorus, 2.9 times more Potassium and 1.3 times more Zinc than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 4.2 times more Calcium, 1.3 times more Iron and 2 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Unprepared Frozen Yellow Snap Beans have similar amounts of Water per 7 oz.
• Both Baked Whole White Potatoes as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.8 times more Energy and 2.8 times more Carbohydrate than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 4.4 times more Omega 3, 1.5 times more Sugars and 1.3 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Unprepared Frozen Yellow Snap Beans have similar amounts of Protein per 7 oz.
• Both Baked Whole White Potatoes as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.