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Comparing Nutrients in 100 calories Baked White PotatoesVS Canned Yellow Snap Beans

Weight per 100 calories

Baked White Potatoes
109g
Canned Yellow Snap Beans
500g

Baked White Potatoes have 4.6 times more energy per 100g than Canned Yellow Snap Beans. It has average energy density when compared to other foods. Drained Canned Yellow Snap Beans without salt having very low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Canned Yellow Snap Beans?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Canned Yellow Snap Beans
20%
4%
76%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.17%0.16g
Fat
0.52%0.5g
0.16 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.043g
Saturated Fat
0.34%0.11g
0.043 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1%0.016g
Omega 3
9.7%0.16g
0.016 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.31%0.053g
Omega 6
0.56%0.095g
0.053 gvs0.095 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.6%23g
Carbohydrate
17.3%22.5g
23 gvs22.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.3%1.66g
Sugars
5.38%3.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.66 gvs3.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.54%0.39g
Fructose
NA
≤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]
0.39 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.68g
Glucose
NA
0.68 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g
Sucrose
NA
0.43 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6%2.3g
Fiber
17%6.5g
2.3 gvs6.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.08%2.3g
Protein
10.3%5.75g
2.3 gvs5.75 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.12%1.1μg
Vitamin A
10%90μg
RAE, retinol activity equivalents
1.1 μgvs90 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.35%0.052mg
Vitamin B1
6.25%0.075mg
Thiamine
0.052 mgvs0.075 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.6%0.047mg
Vitamin B2
21.5%0.28mg
Riboflavin
0.047 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.4%1.66mg
Vitamin B3
6.3%1mg
Niacin, nicotinic acid, niacinamide
1.66 mgvs1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.33%0.42mg
Vitamin B5
13%0.65mg
Pantothenic acid
0.42 mgvs0.65 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.6%0.23mg
Vitamin B6
14.2%0.19mg
Pyridoxine
0.23 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.3%41.3μg
Vitamin B9
40%160μg
Folates and Folic Acid
41.3 μgvs160 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.2%13.7mg
Vitamin C
26.7%24mg
Ascorbic acid
13.7 mgvs24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.29%0.043mg
Vitamin E
1%0.15mg
Tocopherols and Tocotrienols
0.043 mgvs0.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.45%2.93μg
Vitamin K
162%195μg
Phytomenadione or phylloquinone
2.93 μgvs195 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.1%11mg
Calcium
13%130mg
11 mgvs130 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.3%0.14mg
Copper
21%0.19mg
0.14 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.7%0.7mg
Iron
56.3%4.5mg
0.7 mgvs4.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7%29.3mg
Magnesium
15.5%65mg
29.3 mgvs65 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.93%0.21mg
Manganese
43.5%1mg
0.21 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.6%81.5mg
Phosphorus
13.6%95mg
81.5 mgvs95 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.4%591mg
Potassium
16%545mg
591 mgvs545 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.99%0.54μg
Selenium
3.64%2μg
0.54 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.51%7.6mg
Sodium
0.67%10mg
7.6 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
3.46%0.38mg
Zinc
13%1.45mg
0.38 mgvs1.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.2%82g
Water
12.6%467g
82 gvs467 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Baked White Potatoes vs Canned Yellow Snap Beans:
Comparing minerals per 100 calories for Baked White Potatoes vs Canned Yellow Snap Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: