Comparing Nutrients in 300 calories Cooked Frozen Yellow Snap BeansVS Baked White Potatoes

Weight per 300 calories

Cooked Frozen Yellow Snap Beans

1071g

Baked White Potatoes

326g

Baked Whole White Potatoes have 3.3 times more energy per unit of mass than Boiled and Drained Frozen Yellow Snap Beans, which is average in comparison to other foods. Cooked Frozen Yellow Snap Beans having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Frozen Yellow Snap Beans

18%

77%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cooked Frozen 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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1.88%1.82g

Fat

0.5%0.49g

1.82 gvs0.49 g

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

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1.47%0.47g

Saturated Fat

0.41%0.13g

0.47 gvs0.13 g

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

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31.5%0.5g

Omega 3

3.06%0.049g

0.5 gvs0.049 g

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

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2.27%0.39g

Omega 6

0.94%0.16g

0.39 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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53%69g

Carbohydrate

53%68.7g

69 gvs68.7 g

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

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27.8%20g

Sugars

6.9%5g

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

20 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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84.6%32g

Fiber

18%6.85g

32 gvs6.85 g

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

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28.5%16g

Protein

12.2%6.85g

16 gvs6.85 g

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

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Vitamins

Cooked Frozen Yellow Snap Beansvs Baked White Potatoes

7.14%64.3μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

64.3 μgvs3.26 μg

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

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31.3%0.38mg

Vitamin B1

13%0.16mg

Thiamine

0.38 mgvs0.16 mg

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

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74%0.96mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.96 mgvs0.14 mg

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

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25.6%4.1mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

4.1 mgvs5 mg

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

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10.5%0.53mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.53 mgvs1.25 mg

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

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49.5%0.64mg

Vitamin B6

53%0.69mg

Pyridoxine

0.64 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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61.6%246μg

Vitamin B9

31%124μg

Folates and Folic Acid

246 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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49%44mg

Vitamin C

45.7%41mg

Ascorbic acid

44 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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2.86%0.43mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.43 mgvs0.13 mg

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

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340%408μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

408 μgvs8.8 μg

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

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Minerals

Cooked Frozen Yellow Snap Beansvs Baked White Potatoes

52.5%525mg

Calcium

3.26%32.6mg

525 mgvs32.6 mg

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

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72.6%0.65mg

Copper

46%0.41mg

0.65 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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118%9.43mg

Iron

26%2.1mg

9.43 mgvs2.1 mg

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

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61.2%257mg

Magnesium

21%88mg

257 mgvs88 mg

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

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150%3.46mg

Manganese

26.8%0.62mg

3.46 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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47.4%332mg

Phosphorus

35%245mg

332 mgvs245 mg

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

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39.7%1350mg

Potassium

52%1774mg

1350 mgvs1774 mg

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

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7.8%4.3μg

Selenium

2.96%1.63μg

4.3 μgvs1.63 μg

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

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6.43%96mg

Sodium

1.52%23mg

96 mgvs23 mg

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

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46.8%5.14mg

Zinc

10.4%1.14mg

5.14 mgvs1.14 mg

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

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26.5%980g

Water

6.65%246g

980 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 Cooked Frozen Yellow Snap Beans vs Baked White Potatoes:

Boiled and Drained Frozen Yellow Snap Beans have 19.7 times more Vitamin A, 2.4 times more Vitamin B1, 6.9 times more Vitamin B2, 2 times more Vitamin B9 and 46.4 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Vitamin B5 than Boiled and Drained Frozen Yellow Snap Beans.
Both Boiled and Drained Frozen Yellow Snap Beans and Baked Whole White Potatoes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 300 kcal.
Both Boiled and Drained Frozen Yellow Snap Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

Boiled and Drained Frozen Yellow Snap Beans have 16.1 times more Calcium, 1.6 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium, 5.6 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Selenium, 4.2 times more Sodium, 4.5 times more Zinc and 4 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Potassium than Boiled and Drained Frozen Yellow Snap Beans.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Frozen Yellow Snap Beans have 10.3 times more Omega 3, 4 times more Sugars, 4.7 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
Both Boiled and Drained Frozen Yellow Snap Beans and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Frozen Yellow Snap Beans 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:

Cooked Frozen Yellow Snap BeansVS Cooked Frozen Yellow Snap Beans with SaltBaked White PotatoesVS Cooked Frozen Yellow Snap Beans with SaltCooked Frozen Yellow Snap BeansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Cooked Frozen Yellow Snap BeansVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: