Comparing Nutrients in 100 grams Baked Red Potatoes VS Canned Yellow Snap Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%

Macro Nutrients

	Baked Red Potatoes	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	3% 87kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	0.86% 0.62g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	2.12% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	2.3% 0.03mg	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	6.75% 27μg	4.5% 18μg	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	14% 12.6mg	3.78% 3.4mg	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% 0.08mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.9% 9mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	7.78% 0.07mg	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	8.75% 0.7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	14.6% 0.34mg	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	10.3% 72mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	17.3% 259mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Canned Yellow Snap Beans with Liquids and Salt:

• Baked Whole Red Potatoes have 2.9 times more Vitamin B1, 8 times more Vitamin B3, 3.2 times more Vitamin B5, 7.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.7 times more Vitamin C than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 11.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Vitamin B2 per 100 g.
• Both Baked Whole Red Potatoes as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Canned Yellow Snap Beans with Liquids and Salt:

• Baked Whole Red Potatoes have 2.5 times more Copper, 2.2 times more Magnesium, 3.8 times more Phosphorus, 5.6 times more Potassium and 2 times more Zinc than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 2.7 times more Calcium, 1.3 times more Iron, 1.9 times more Manganese and 21.6 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 5.8 times more Energy, 5.6 times more Carbohydrate, 2.3 times more Sugars and 2.9 times more Protein than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 2.1 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Fiber per 100 g.
• Both Baked Whole Red Potatoes as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.