Comparing Nutrients in 300 calories Canned Yellow Snap BeansVS Baked White Potatoes

Weight per 300 calories

Canned Yellow Snap Beans

1500g

Baked White Potatoes

326g

Baked Whole White Potatoes have 4.6 times more energy per unit of mass than Canned Yellow Snap Beans, Solids with Salt, which is average in comparison to other foods. Canned Yellow Snap Beans having very low energy density.

Which food has more nutrients per 300 calories - Canned Yellow Snap Beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Yellow Snap Beans

20%

76%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Canned Yellow Snap Beansvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.55%1.5g

Fat

0.5%0.49g

1.5 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.03%0.33g

Saturated Fat

0.41%0.13g

0.33 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29%0.47g

Omega 3

3.06%0.049g

0.47 gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.68%0.29g

Omega 6

0.94%0.16g

0.29 gvs0.16 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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52%67.5g

Carbohydrate

53%68.7g

67.5 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16%11.7g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

11.7 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.6%1.17g

≤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]

NA gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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51.3%19.5g

Fiber

18%6.85g

19.5 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31%17.3g

Protein

12.2%6.85g

17.3 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Yellow Snap Beansvs Baked White Potatoes

8.33%75μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

75 μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.8%0.23mg

Vitamin B1

13%0.16mg

Thiamine

0.23 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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64.6%0.84mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.84 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19%3mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

3 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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38.7%1.94mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.94 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42.7%0.56mg

Vitamin B6

53%0.69mg

Pyridoxine

0.56 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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120%480μg

Vitamin B9

31%124μg

Folates and Folic Acid

480 μgvs124 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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80%72mg

Vitamin C

45.7%41mg

Ascorbic acid

72 mgvs41 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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29%4.35mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

4.35 mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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491%590μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

590 μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Yellow Snap Beansvs Baked White Potatoes

39%390mg

Calcium

3.26%32.6mg

390 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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63.3%0.57mg

Copper

46%0.41mg

0.57 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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169%13.5mg

Iron

26%2.1mg

13.5 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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46.4%195mg

Magnesium

21%88mg

195 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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130%3mg

Manganese

26.8%0.62mg

3 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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40.7%285mg

Phosphorus

35%245mg

285 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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48%1635mg

Potassium

52%1774mg

1635 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6μg

Selenium

2.96%1.63μg

6 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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251%3765mg

Sodium

1.52%23mg

3765 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39.5%4.35mg

Zinc

10.4%1.14mg

4.35 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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38%1400g

Water

6.65%246g

1400 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Yellow Snap Beans vs Baked White Potatoes:

Canned Yellow Snap Beans, Solids with Salt have 23 times more Vitamin A, 1.4 times more Vitamin B1, 6 times more Vitamin B2, 1.5 times more Vitamin B5, 3.9 times more Vitamin B9, 1.8 times more Vitamin C, 33.4 times more Vitamin E and 67 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Vitamin B3 than Canned Yellow Snap Beans, Solids with Salt.
Both Canned Yellow Snap Beans, Solids with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 300 kcal.
Both Canned Yellow Snap Beans, Solids with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Yellow Snap Beans vs Baked White Potatoes:

Canned Yellow Snap Beans, Solids with Salt have 12 times more Calcium, 1.4 times more Copper, 6.5 times more Iron, 2.2 times more Magnesium, 4.9 times more Manganese, 3.7 times more Selenium, 164.9 times more Sodium, 3.8 times more Zinc and 5.7 times more Water than Baked Whole White Potatoes.
Both Canned Yellow Snap Beans, Solids with Salt and Baked Whole White Potatoes have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Yellow Snap Beans, Solids with Salt have 9.5 times more Omega 3, 2.3 times more Sugars, 2.8 times more Fiber and 2.5 times more Protein than Baked Whole White Potatoes.
Both Canned Yellow Snap Beans, Solids with Salt and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Canned Yellow Snap Beans, Solids with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Yellow Snap BeansVS Canned Yellow Snap BeansBaked White PotatoesVS Canned Yellow Snap BeansCanned Yellow Snap BeansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Canned Yellow Snap BeansVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Yellow Snap Beans or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: