Comparing Nutrients in 500 calories Baked Red PotatoesVS Boiled Green Snap Beans with Salt

Weight per 500 calories

Baked Red Potatoes

575g

Boiled Green Snap Beans with Salt

1429g

Baked Red Potatoes have 2.5 times more energy per 100g than Boiled Green Snap Beans with Salt. It has average energy density when compared to other foods. Boiled and Drained Green Snap Beans with Salt having low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Boiled Green Snap Beans with Salt?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Boiled Green Snap Beans with Salt

18%

76%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Boiled Green Snap Beans with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

0.89%0.86g

Fat

4.12%4g

0.86 gvs4 g

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

Find Vegetables rich in Fat

0.72%0.23g

Saturated Fat

2.86%0.91g

0.23 gvs0.91 g

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

Find Vegetables rich in Saturated Fat

5.4%0.086g

Omega 3

79.5%1.27g

0.086 gvs1.27 g

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

Find Vegetables rich in Omega 3

1.66%0.28g

Omega 6

4.7%0.8g

0.28 gvs0.8 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

86.6%113g

Carbohydrate

86.6%113g

113 gvs113 g

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

Find Vegetables rich in Carbohydrate

11.3%8.2g

Sugars

71.5%52g

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

8.2 gvs52 g

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

Find Vegetables rich in Sugars

3.5%2.53g

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]

2.53 gvsNA g

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

Find Vegetables rich in Fructose

%3.16g

Glucose

3.16 gvsNA g

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

Find Vegetables rich in Glucose

%2.6g

Sucrose

2.6 gvsNA g

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

Find Vegetables rich in Sucrose

27.2%10.3g

Fiber

120%45.7g

10.3 gvs45.7 g

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

Find Vegetables rich in Fiber

23.6%13.2g

Protein

48.2%27g

13.2 gvs27 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Red Potatoesvs Boiled Green Snap Beans with Salt

0.64%5.75μg

Vitamin A

55.6%500μg

RAE, retinol activity equivalents

5.75 μgvs500 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

34.5%0.41mg

Vitamin B1

88%1.06mg

Thiamine

0.41 mgvs1.06 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

22%0.29mg

Vitamin B2

107%1.4mg

Riboflavin

0.29 mgvs1.4 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

57.3%9.17mg

Vitamin B3

55%8.77mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs8.77 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

39%1.96mg

Vitamin B5

21%1.06mg

Pantothenic acid

1.96 mgvs1.06 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

94%1.2mg

Vitamin B6

61.5%0.8mg

Pyridoxine

1.2 mgvs0.8 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

38.8%155μg

Vitamin B9

118%471μg

Folates and Folic Acid

155 μgvs471 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

80.5%72.4mg

Vitamin C

154%139mg

Ascorbic acid

72.4 mgvs139 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

3.07%0.46mg

Vitamin E

44%6.57mg

Tocopherols and Tocotrienols

0.46 mgvs6.57 mg

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

Find Vegetables rich in Vitamin E

13.4%16μg

Vitamin K

570%684μg

Phytomenadione or phylloquinone

16 μgvs684 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked Red Potatoesvs Boiled Green Snap Beans with Salt

5.17%51.7mg

Calcium

63%629mg

51.7 mgvs629 mg

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

Find Vegetables rich in Calcium

111%1mg

Copper

90%0.81mg

1 mgvs0.81 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

50.3%4.02mg

Iron

116%9.3mg

4.02 mgvs9.3 mg

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

Find Vegetables rich in Iron

38.3%161mg

Magnesium

61.2%257mg

161 mgvs257 mg

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

Find Vegetables rich in Magnesium

43.2%0.99mg

Manganese

177%4.07mg

0.99 mgvs4.07 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

59%414mg

Phosphorus

59%414mg

414 mgvs414 mg

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

Find Vegetables rich in Phosphorus

92%3132mg

Potassium

61.3%2086mg

3132 mgvs2086 mg

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

Find Vegetables rich in Potassium

Selenium

5.2%2.86μg

NA μgvs2.86 μg

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

Find Vegetables rich in Selenium

4.6%69mg

Sodium

228%3414mg

69 mgvs3414 mg

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

Find Vegetables rich in Sodium

21%2.3mg

Zinc

32.5%3.57mg

2.3 mgvs3.57 mg

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

Find Vegetables rich in Zinc

12%441g

Water

34.4%1275g

441 gvs1275 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Boiled Green Snap Beans with Salt:

Baked Whole Red Potatoes have 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Green Snap Beans with Salt.
While Boiled and Drained Green Snap Beans with Salt contain 87 times more Vitamin A, 2.6 times more Vitamin B1, 4.8 times more Vitamin B2, 3 times more Vitamin B9, 1.9 times more Vitamin C, 14.3 times more Vitamin E and 42.5 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Green Snap Beans with Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Baked Whole Red Potatoes as well as Boiled and Drained Green Snap Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Boiled Green Snap Beans with Salt:

Baked Whole Red Potatoes have 1.2 times more Copper and 1.5 times more Potassium than Boiled and Drained Green Snap Beans with Salt.
While Boiled and Drained Green Snap Beans with Salt contain 12.2 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium, 4.1 times more Manganese, 49.5 times more Sodium, 1.6 times more Zinc and 2.9 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Green Snap Beans with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Green Snap Beans with Salt contain 14.7 times more Omega 3, 6.3 times more Sugars, 4.4 times more Fiber and 2 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Green Snap Beans with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Red Potatoes as well as Boiled and Drained Green Snap Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltBoiled Green Snap Beans with SaltVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Boiled Yellow Snap BeansBoiled Green Snap Beans with SaltVS Boiled Yellow Snap Beans

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Boiled Green Snap Beans with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Boiled Green Snap Beans with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: