Comparing Nutrients in 300 calories Baked Red PotatoesVS Canned Yellow Snap Beans

Weight per 300 calories

Baked Red Potatoes

345g

Canned Yellow Snap Beans

1500g

Baked Red Potatoes have 4.4 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 300 calories - Baked Red Potatoes or Canned Yellow Snap Beans?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Canned Yellow Snap Beans

20%

76%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Canned Yellow Snap Beans

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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0.53%0.52g

Fat

1.55%1.5g

0.52 gvs1.5 g

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

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0.43%0.14g

Saturated Fat

1.03%0.33g

0.14 gvs0.33 g

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

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3.23%0.052g

Omega 3

29%0.47g

0.052 gvs0.47 g

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

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0.99%0.17g

Omega 6

1.68%0.29g

0.17 gvs0.29 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%67.6g

Carbohydrate

52%67.5g

67.6 gvs67.5 g

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

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6.8%4.93g

Sugars

16%11.7g

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

4.93 gvs11.7 g

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

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2.1%1.5g

Fructose

≤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]

1.5 gvsNA g

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

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%1.9g

Glucose

1.9 gvsNA g

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

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%1.55g

Sucrose

1.55 gvsNA g

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

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16.3%6.2g

Fiber

51.3%19.5g

6.2 gvs19.5 g

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

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14%7.93g

Protein

31%17.3g

7.93 gvs17.3 g

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

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Vitamins

Baked Red Potatoesvs Canned Yellow Snap Beans

0.38%3.45μg

Vitamin A

30%270μg

RAE, retinol activity equivalents

3.45 μgvs270 μg

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

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20.7%0.25mg

Vitamin B1

18.8%0.23mg

Thiamine

0.25 mgvs0.23 mg

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

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13.3%0.17mg

Vitamin B2

64.6%0.84mg

Riboflavin

0.17 mgvs0.84 mg

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

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34.4%5.5mg

Vitamin B3

19%3mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs3 mg

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

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23.5%1.18mg

Vitamin B5

38.7%1.94mg

Pantothenic acid

1.18 mgvs1.94 mg

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

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56.2%0.73mg

Vitamin B6

42.7%0.56mg

Pyridoxine

0.73 mgvs0.56 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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23.3%93μg

Vitamin B9

120%480μg

Folates and Folic Acid

93 μgvs480 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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48.3%43.4mg

Vitamin C

80%72mg

Ascorbic acid

43.4 mgvs72 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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1.84%0.28mg

Vitamin E

3%0.45mg

Tocopherols and Tocotrienols

0.28 mgvs0.45 mg

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

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8.05%9.66μg

Vitamin K

486%584μg

Phytomenadione or phylloquinone

9.66 μgvs584 μg

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

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Minerals

Baked Red Potatoesvs Canned Yellow Snap Beans

3.1%31mg

Calcium

39%390mg

31 mgvs390 mg

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

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66.7%0.6mg

Copper

63.3%0.57mg

0.6 mgvs0.57 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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30%2.4mg

Iron

169%13.5mg

2.4 mgvs13.5 mg

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

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23%97mg

Magnesium

46.4%195mg

97 mgvs195 mg

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

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26%0.6mg

Manganese

130%3mg

0.6 mgvs3 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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35.5%248mg

Phosphorus

40.7%285mg

248 mgvs285 mg

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

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55.3%1879mg

Potassium

48%1635mg

1879 mgvs1635 mg

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

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Selenium

11%6μg

NA μgvs6 μg

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

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2.76%41.4mg

Sodium

2%30mg

41.4 mgvs30 mg

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

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12.5%1.38mg

Zinc

39.5%4.35mg

1.38 mgvs4.35 mg

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

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7.15%264g

Water

38%1400g

264 gvs1400 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 Baked Red Potatoes vs Canned Yellow Snap Beans:

Baked Whole Red Potatoes have 1.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Drained Canned Yellow Snap Beans without salt.
While Drained Canned Yellow Snap Beans without salt contain 78.3 times more Vitamin A, 4.9 times more Vitamin B2, 1.6 times more Vitamin B5, 5.2 times more Vitamin B9, 1.7 times more Vitamin C, 1.6 times more Vitamin E and 60.4 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Drained Canned Yellow Snap Beans without salt have similar amounts of Vitamin B1 per 300 kcal.
Both Baked Whole Red Potatoes as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Drained Canned Yellow Snap Beans without salt contain 12.6 times more Calcium, 5.6 times more Iron, 2 times more Magnesium, 5 times more Manganese, 3.2 times more Zinc and 5.3 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Drained Canned Yellow Snap Beans without salt have similar amounts of Copper, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Drained Canned Yellow Snap Beans without salt contain 9 times more Omega 3, 2.4 times more Sugars, 3.1 times more Fiber and 2.2 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Drained Canned Yellow Snap Beans without salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole Red Potatoes as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltCanned Yellow Snap BeansVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS KetchupCanned Yellow Snap BeansVS Ketchup

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Canned Yellow Snap Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: