Comparing Nutrients in 300 calories Baked White PotatoesVS Cooked Frozen Yellow Snap Beans with Salt

Weight per 300 calories

Baked White Potatoes

326g

Cooked Frozen Yellow Snap Beans with Salt

1071g

Baked White Potatoes have 3.3 times more energy per 100g than Cooked Frozen Yellow Snap Beans with Salt. It has average energy density when compared to other foods. Boiled Frozen Yellow Snap Beans, drained with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cooked Frozen Yellow Snap Beans with Salt

18%

77%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Cooked Frozen Yellow Snap Beans with Salt

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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0.5%0.49g

Fat

1.88%1.82g

0.49 gvs1.82 g

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

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0.41%0.13g

Saturated Fat

1.47%0.47g

0.13 gvs0.47 g

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

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3.06%0.049g

Omega 3

31.5%0.5g

0.049 gvs0.5 g

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

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0.94%0.16g

Omega 6

2.27%0.39g

0.16 gvs0.39 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%68.7g

Carbohydrate

53%69g

68.7 gvs69 g

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

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6.9%5g

Sugars

27.8%20g

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

5 gvs20 g

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

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1.6%1.17g

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]

1.17 gvsNA g

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

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%2.05g

Glucose

2.05 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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18%6.85g

Fiber

84.6%32g

6.85 gvs32 g

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

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12.2%6.85g

Protein

28.5%16g

6.85 gvs16 g

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

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Vitamins

Baked White Potatoesvs Cooked Frozen Yellow Snap Beans with Salt

0.36%3.26μg

Vitamin A

7.14%64.3μg

RAE, retinol activity equivalents

3.26 μgvs64.3 μg

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

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13%0.16mg

Vitamin B1

31.3%0.38mg

Thiamine

0.16 mgvs0.38 mg

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

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10.8%0.14mg

Vitamin B2

74%0.96mg

Riboflavin

0.14 mgvs0.96 mg

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

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31%5mg

Vitamin B3

25.6%4.1mg

Niacin, nicotinic acid, niacinamide

5 mgvs4.1 mg

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

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25%1.25mg

Vitamin B5

10.5%0.53mg

Pantothenic acid

1.25 mgvs0.53 mg

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

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53%0.69mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.69 mgvs0.64 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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31%124μg

Vitamin B9

61.6%246μg

Folates and Folic Acid

124 μgvs246 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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45.7%41mg

Vitamin C

49%44mg

Ascorbic acid

41 mgvs44 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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0.87%0.13mg

Vitamin E

2.86%0.43mg

Tocopherols and Tocotrienols

0.13 mgvs0.43 mg

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

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7.34%8.8μg

Vitamin K

340%408μg

Phytomenadione or phylloquinone

8.8 μgvs408 μg

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

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Minerals

Baked White Potatoesvs Cooked Frozen Yellow Snap Beans with Salt

3.26%32.6mg

Calcium

52.5%525mg

32.6 mgvs525 mg

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

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46%0.41mg

Copper

72.6%0.65mg

0.41 mgvs0.65 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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26%2.1mg

Iron

118%9.43mg

2.1 mgvs9.43 mg

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

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21%88mg

Magnesium

61.2%257mg

88 mgvs257 mg

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

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26.8%0.62mg

Manganese

150%3.46mg

0.62 mgvs3.46 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%245mg

Phosphorus

47.4%332mg

245 mgvs332 mg

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

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52%1774mg

Potassium

39.7%1350mg

1774 mgvs1350 mg

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

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2.96%1.63μg

Selenium

7.8%4.3μg

1.63 μgvs4.3 μg

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

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1.52%23mg

Sodium

175%2625mg

23 mgvs2625 mg

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

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10.4%1.14mg

Zinc

46.8%5.14mg

1.14 mgvs5.14 mg

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

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6.65%246g

Water

26.5%980g

246 gvs980 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 White Potatoes vs Cooked Frozen Yellow Snap Beans with Salt:

Baked Whole White Potatoes have 1.2 times more Vitamin B3 and 2.4 times more Vitamin B5 than Boiled Frozen Yellow Snap Beans, drained with Salt.
While Boiled Frozen Yellow Snap Beans, drained with Salt contain 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.
Both Baked Whole White Potatoes and Boiled Frozen Yellow Snap Beans, drained with Salt have similar amounts of Vitamin B6 and Vitamin C per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

Baked Whole White Potatoes have 1.3 times more Potassium than Boiled Frozen Yellow Snap Beans, drained with Salt.
While Boiled Frozen Yellow Snap Beans, drained with Salt contain 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, 115 times more Sodium, 4.5 times more Zinc and 4 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Boiled Frozen Yellow Snap Beans, drained with Salt contain 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 Baked Whole White Potatoes and Boiled Frozen Yellow Snap Beans, drained with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesCooked Frozen Yellow Snap Beans with SaltVS Baked Red PotatoesBaked White PotatoesVS Boiled Beets with SaltCooked Frozen Yellow Snap Beans with SaltVS Boiled Beets with Salt

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Cooked Frozen Yellow Snap Beans with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: