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Comparing Nutrients in 100 calories Canned Yellow Snap BeansVS Baked Red Potatoes

Weight per 100 calories

Canned Yellow Snap Beans
500g
Baked Red Potatoes
115g

Baked Whole Red Potatoes have 4.4 times more energy per unit of mass than Canned Yellow Snap Beans, Solids with Salt, which is average in comparison to other foods. Canned Yellow Snap Beans having very low energy density.

Which food has more nutrients per 100 calories - Canned Yellow Snap Beans or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Yellow Snap Beans
20%
4%
76%
Baked Red Potatoes
10%
2%
88%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.52%0.5g
Fat
0.18%0.17g
0.5 gvs0.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.34%0.11g
Saturated Fat
0.14%0.046g
0.11 gvs0.046 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.7%0.16g
Omega 3
1.08%0.017g
0.16 gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.56%0.095g
Omega 6
0.33%0.056g
0.095 gvs0.056 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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17.3%22.5g
Carbohydrate
17.3%22.5g
22.5 gvs22.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
5.38%3.9g
Sugars
2.27%1.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.9 gvs1.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.7%0.51g
≤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 gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.63g
NA gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.52g
NA gvs0.52 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.5g
Fiber
5.44%2.07g
6.5 gvs2.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
10.3%5.75g
Protein
4.72%2.64g
5.75 gvs2.64 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2.78%25μg
Vitamin A
0.13%1.15μg
RAE, retinol activity equivalents
25 μgvs1.15 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.25%0.075mg
Vitamin B1
6.9%0.083mg
Thiamine
0.075 mgvs0.083 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.5%0.28mg
Vitamin B2
4.42%0.057mg
Riboflavin
0.28 mgvs0.057 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.3%1mg
Vitamin B3
11.5%1.83mg
Niacin, nicotinic acid, niacinamide
1 mgvs1.83 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
13%0.65mg
Vitamin B5
7.84%0.39mg
Pantothenic acid
0.65 mgvs0.39 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.2%0.19mg
Vitamin B6
18.7%0.24mg
Pyridoxine
0.19 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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40%160μg
Vitamin B9
7.76%31μg
Folates and Folic Acid
160 μgvs31 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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26.7%24mg
Vitamin C
16%14.5mg
Ascorbic acid
24 mgvs14.5 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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9.67%1.45mg
Vitamin E
0.61%0.092mg
Tocopherols and Tocotrienols
1.45 mgvs0.092 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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164%197μg
Vitamin K
2.7%3.2μg
Phytomenadione or phylloquinone
197 μgvs3.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13%130mg
Calcium
1.03%10.3mg
130 mgvs10.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg
Copper
22.2%0.2mg
0.19 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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56.3%4.5mg
Iron
10%0.8mg
4.5 mgvs0.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15.5%65mg
Magnesium
7.66%32mg
65 mgvs32 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.5%1mg
Manganese
8.65%0.2mg
1 mgvs0.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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13.6%95mg
Phosphorus
12%82.8mg
95 mgvs82.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%545mg
Potassium
18.4%626mg
545 mgvs626 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.64%2μg
Selenium
NA
2 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
83.7%1255mg
Sodium
0.92%13.8mg
1255 mgvs13.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.45mg
Zinc
4.18%0.46mg
1.45 mgvs0.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12.6%467g
Water
2.4%88g
467 gvs88 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Yellow Snap Beans vs Baked Red Potatoes:
Comparing minerals per 100 calories for Canned Yellow Snap Beans vs Baked Red Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: