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Compare Nutrients in 100 Calories Canned Yellow Snap BeansVS Baked White Potatoes

Weight per 100 Calories

Canned Yellow Snap Beans
500g
Baked White Potatoes
109g

Baked Whole White Potatoes have 4.6 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 White Potatoes?

Macros Ratio

ProteinsFatsCarbs

Canned Yellow Snap Beans
23%
5%
72%
Baked White Potatoes
9%
1%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Canned Yellow Snap BeansBaked White Potatoes
Vitamin A
2.78%
0.12%
25 μg1.087 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
6.25%
4.33%
0.075 mg0.052 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
21.5%
3.6%
0.28 mg0.047 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.3%
10%
1.005 mg1.661 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
17.6%
0.185 mg0.229 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
26.7%
15%
24 mg13.696 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
9.67%
0.29%
1.45 mg0.043 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
164%
2.45%
196.5 μg2.935 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
40%
10%
160 μg41.304 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Canned Yellow Snap BeansBaked White Potatoes
Calcium
13%
1.1%
130 mg10.87 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
21%
15%
0.19 mg0.138 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
56%
8.7%
4.5 mg0.696 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
16%
7.34%
65 mg29.348 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
43%
8.9%
1 mg0.205 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
13.6%
11.6%
95 mg81.522 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11.6%
12.6%
545 mg591.304 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
3.64%
0.99%
2 μg0.543 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
83.7%
0.51%
1255 mg7.609 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
13%
3.45%
1.45 mg0.38 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Canned Yellow Snap Beans vs Baked White Potatoes:
Canned Yellow Snap Beans, Solids with Salt have 23 times more Vitamin A, 1.4 times more Thiamine, 6 times more Vitamin B2, 1.8 times more Vitamin C, 33.7 times more Vitamin E, 67 times more Vitamin K and 3.9 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.7 times more Vitamin B3 than Canned Yellow Snap Beans, Solids with Salt. Both Canned Yellow Snap Beans, Solids with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 Calories for Canned Yellow Snap Beans vs Baked White Potatoes:
Canned Yellow Snap Beans, Solids with Salt have 12 times more Calcium, 1.4 times more Copper, 6.5 times more Iron, 2.2 times more Magnesium, 4.9 times more Manganese, 3.7 times more Selenium, 164.9 times more Sodium and 3.8 times more Zinc than Baked Whole White Potatoes. Both Canned Yellow Snap Beans, Solids with Salt and Baked Whole White Potatoes have similar amounts of Phosphorus and Potassium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Canned Yellow Snap BeansBaked White Potatoes
Fat
0.52%
0.17%
0.5 g0.163 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
10%
4.08%
5.75 g2.283 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
17.6%
22.5 g22.913 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
5.38%
2.3%
3.9 g1.663 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
17%
6%
6.5 g2.283 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.34%
0.13%
0.11 g0.043 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
9.7%
1%
0.155 g0.016 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.56%
0.31%
0.095 g0.053 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
12.6%
2.2%
466.5 g81.989 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Canned Yellow Snap Beans, Solids with Salt have 2.5 times more Protein, 2.3 times more Sugars, 2.8 times more Fiber, 9.7 times more Omega 3 and 5.7 times more Water than Baked Whole White Potatoes. Both Canned Yellow Snap Beans, Solids with Salt and Baked Whole White Potatoes have similar amounts of Carbohydrate and Energy per 100 kcal.Both Canned Yellow Snap Beans, Solids with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100 kcal.