Comparing Nutrients in 500 calories Baked Red PotatoesVS Green Snap Beans

Weight per 500 calories

Baked Red Potatoes

575g

Green Snap Beans

1613g

Baked Red Potatoes have 2.8 times more energy per 100g than Green Snap Beans. It has average energy density when compared to other foods. Raw Green Snap Beans having low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Green Snap Beans

20%

75%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Green Snap Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.89%0.86g

Fat

3.66%3.55g

0.86 gvs3.55 g

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

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0.72%0.23g

Saturated Fat

2.52%0.81g

0.23 gvs0.81 g

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

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5.4%0.086g

Omega 3

69.6%1.1g

0.086 gvs1.1 g

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

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1.66%0.28g

Omega 6

4.17%0.71g

0.28 gvs0.71 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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86.6%113g

Carbohydrate

86.5%112g

113 gvs112 g

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

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11.3%8.2g

Sugars

72.5%52.6g

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

8.2 gvs52.6 g

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

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3.5%2.53g

Fructose

31%22.4g

≤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 gvs22.4 g

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

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%3.16g

Glucose

%24.4g

3.16 gvs24.4 g

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

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%2.6g

Sucrose

%5.8g

2.6 gvs5.8 g

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

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27.2%10.3g

Fiber

115%43.5g

10.3 gvs43.5 g

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

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23.6%13.2g

Protein

52.7%29.5g

13.2 gvs29.5 g

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

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Vitamins

Baked Red Potatoesvs Green Snap Beans

0.64%5.75μg

Vitamin A

62.7%565μg

RAE, retinol activity equivalents

5.75 μgvs565 μg

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

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34.5%0.41mg

Vitamin B1

110%1.32mg

Thiamine

0.41 mgvs1.32 mg

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

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22%0.29mg

Vitamin B2

129%1.68mg

Riboflavin

0.29 mgvs1.68 mg

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

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57.3%9.17mg

Vitamin B3

74%12mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs12 mg

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

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39%1.96mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

1.96 mgvs3.63 mg

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

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94%1.2mg

Vitamin B6

175%2.27mg

Pyridoxine

1.2 mgvs2.27 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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38.8%155μg

Vitamin B9

133%532μg

Folates and Folic Acid

155 μgvs532 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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80.5%72.4mg

Vitamin C

219%197mg

Ascorbic acid

72.4 mgvs197 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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3.07%0.46mg

Vitamin E

44%6.6mg

Tocopherols and Tocotrienols

0.46 mgvs6.6 mg

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

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13.4%16μg

Vitamin K

578%694μg

Phytomenadione or phylloquinone

16 μgvs694 μg

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

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Minerals

Baked Red Potatoesvs Green Snap Beans

5.17%51.7mg

Calcium

59.7%597mg

51.7 mgvs597 mg

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

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111%1mg

Copper

124%1.1mg

1 mgvs1.1 mg

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

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Fluoride

7.66%306μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs306 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50.3%4.02mg

Iron

208%16.6mg

4.02 mgvs16.6 mg

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

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38.3%161mg

Magnesium

96%403mg

161 mgvs403 mg

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

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43.2%0.99mg

Manganese

151%3.5mg

0.99 mgvs3.5 mg

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

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Molybdenum

1491%671μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs671 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59%414mg

Phosphorus

87.6%613mg

414 mgvs613 mg

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

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92%3132mg

Potassium

100%3403mg

3132 mgvs3403 mg

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

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Selenium

17.6%9.68μg

NA μgvs9.68 μg

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

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4.6%69mg

Sodium

6.45%97mg

69 mgvs97 mg

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

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21%2.3mg

Zinc

35%3.87mg

2.3 mgvs3.87 mg

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

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12%441g

Water

39.4%1457g

441 gvs1457 g

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

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

Raw Green Snap Beans contain 98.2 times more Vitamin A, 3.2 times more Vitamin B1, 5.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, 2.7 times more Vitamin C, 14.4 times more Vitamin E and 43.1 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw Green Snap Beans contain 11.5 times more Calcium, 4.1 times more Iron, 2.5 times more Magnesium, 3.5 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Sodium, 1.7 times more Zinc and 3.3 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Green Snap Beans have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Green Snap Beans contain 12.9 times more Omega 3, 6.4 times more Sugars, 8.9 times more Fructose, 4.2 times more Fiber and 2.2 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Green Snap Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Red Potatoes as well as Raw Green Snap Beans 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 SaltGreen Snap BeansVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Boiled Green Snap BeansGreen Snap BeansVS Boiled Green Snap Beans

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Green Snap Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: