Comparing Nutrients in 100 calories Cooked Frozen Yellow Snap BeansVS Baked Red Potatoes

Weight per 100 calories

Cooked Frozen Yellow Snap Beans

357g

Baked Red Potatoes

115g

Baked Whole Red Potatoes have 3.1 times more energy per unit of mass than Boiled and Drained Frozen Yellow Snap Beans, which is average in comparison to other foods. Cooked Frozen Yellow Snap Beans having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Frozen Yellow Snap Beans

18%

77%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Cooked Frozen Yellow Snap Beansvs Baked Red Potatoes

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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0.63%0.61g

Fat

0.18%0.17g

0.61 gvs0.17 g

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

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0.49%0.16g

Saturated Fat

0.14%0.046g

0.16 gvs0.046 g

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

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10.5%0.17g

Omega 3

1.08%0.017g

0.17 gvs0.017 g

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

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0.76%0.13g

Omega 6

0.33%0.056g

0.13 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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17.7%23g

Carbohydrate

17.3%22.5g

23 gvs22.5 g

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

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9.26%6.7g

Sugars

2.27%1.64g

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

6.7 gvs1.64 g

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

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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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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%0.52g

NA gvs0.52 g

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

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28%10.7g

Fiber

5.44%2.07g

10.7 gvs2.07 g

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

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9.5%5.32g

Protein

4.72%2.64g

5.32 gvs2.64 g

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

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Vitamins

Cooked Frozen Yellow Snap Beansvs Baked Red Potatoes

2.4%21.4μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

21.4 μgvs1.15 μg

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

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10.4%0.13mg

Vitamin B1

6.9%0.083mg

Thiamine

0.13 mgvs0.083 mg

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

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24.7%0.32mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.32 mgvs0.057 mg

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

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8.55%1.37mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.83 mg

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

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3.5%0.18mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.18 mgvs0.39 mg

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

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16.5%0.21mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.21 mgvs0.24 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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20.5%82μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

82 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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16.3%14.6mg

Vitamin C

16%14.5mg

Ascorbic acid

14.6 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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0.95%0.14mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.14 mgvs0.092 mg

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

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113%136μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

136 μgvs3.2 μg

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

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Minerals

Cooked Frozen Yellow Snap Beansvs Baked Red Potatoes

17.5%175mg

Calcium

1.03%10.3mg

175 mgvs10.3 mg

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

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24.2%0.22mg

Copper

22.2%0.2mg

0.22 mgvs0.2 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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39.3%3.14mg

Iron

10%0.8mg

3.14 mgvs0.8 mg

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

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20.4%85.7mg

Magnesium

7.66%32mg

85.7 mgvs32 mg

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

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50%1.15mg

Manganese

8.65%0.2mg

1.15 mgvs0.2 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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16%111mg

Phosphorus

12%82.8mg

111 mgvs82.8 mg

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

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13.2%450mg

Potassium

18.4%626mg

450 mgvs626 mg

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

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2.6%1.43μg

Selenium

1.43 μgvsNA μg

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

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2.14%32mg

Sodium

0.92%13.8mg

32 mgvs13.8 mg

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

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15.6%1.7mg

Zinc

4.18%0.46mg

1.7 mgvs0.46 mg

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

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8.82%327g

Water

2.4%88g

327 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 Cooked Frozen Yellow Snap Beans vs Baked Red Potatoes:

Boiled and Drained Frozen Yellow Snap Beans have 18.6 times more Vitamin A, 1.5 times more Vitamin B1, 5.6 times more Vitamin B2, 2.6 times more Vitamin B9 and 42.3 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled and Drained Frozen Yellow Snap Beans.
Both Boiled and Drained Frozen Yellow Snap Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin C per 100 kcal.
Both Boiled and Drained Frozen Yellow Snap Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Yellow Snap Beans vs Baked Red Potatoes:

Boiled and Drained Frozen Yellow Snap Beans have 16.9 times more Calcium, 3.9 times more Iron, 2.7 times more Magnesium, 5.8 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Sodium, 3.7 times more Zinc and 3.7 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Potassium than Boiled and Drained Frozen Yellow Snap Beans.
Both Boiled and Drained Frozen Yellow Snap Beans and Baked Whole Red Potatoes have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Frozen Yellow Snap Beans have 9.7 times more Omega 3, 4.1 times more Sugars, 5.2 times more Fiber and 2 times more Protein than Baked Whole Red Potatoes.
Both Boiled and Drained Frozen Yellow Snap Beans and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Frozen Yellow Snap Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Frozen Yellow Snap BeansVS Cooked Frozen Yellow Snap Beans with SaltBaked Red PotatoesVS Cooked Frozen Yellow Snap Beans with SaltCooked Frozen Yellow Snap BeansVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Cooked Frozen Yellow Snap BeansVS Baked Red Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: