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Comparing Nutrients in 100 calories Canned Shellie Beans with LiquidsVS Green Snap Beans

Weight per 100 calories

Canned Shellie Beans with Liquids
333g
Green Snap Beans
323g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Shellie Beans with Liquids or Green Snap Beans?

Macros Ratio

Protein Fat Carbs

Canned Shellie Beans with Liquids
21%
5%
74%
Green Snap Beans
20%
5%
75%
100 kcal ▼

Macro Nutrients

Canned Shellie Beans with Liquidsvs Green Snap Beans
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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0.65%0.63g
Fat
0.73%0.71g
0.63 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.24%0.077g
Saturated Fat
0.5%0.16g
0.077 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.8%0.24g
Omega 3
14%0.22g
0.24 gvs0.22 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.78%0.13g
Omega 6
0.83%0.14g
0.13 gvs0.14 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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16%20.6g
Carbohydrate
17.3%22.5g
20.6 gvs22.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.9%2.1g
Sugars
14.5%10.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.1 gvs10.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
6.2%4.5g
≤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 gvs4.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.87g
NA gvs4.87 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.16g
NA gvs1.16 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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30%11.3g
Fiber
23%8.7g
11.3 gvs8.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.87g
Protein
10.5%5.9g
5.87 gvs5.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Shellie Beans with Liquidsvs Green Snap Beans
4.07%36.7μg
Vitamin A
12.5%113μg
RAE, retinol activity equivalents
36.7 μgvs113 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.9%0.11mg
Vitamin B1
22%0.26mg
Thiamine
0.11 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
26%0.34mg
Riboflavin
0.18 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.27%0.68mg
Vitamin B3
14.8%2.37mg
Niacin, nicotinic acid, niacinamide
0.68 mgvs2.37 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.87%0.44mg
Vitamin B5
14.5%0.73mg
Pantothenic acid
0.44 mgvs0.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.6%0.16mg
Vitamin B6
35%0.45mg
Pyridoxine
0.16 mgvs0.45 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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15%60μg
Vitamin B9
26.6%106μg
Folates and Folic Acid
60 μgvs106 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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11.5%10.3mg
Vitamin C
43.7%39.4mg
Ascorbic acid
10.3 mgvs39.4 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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0.67%0.1mg
Vitamin E
8.8%1.32mg
Tocopherols and Tocotrienols
0.1 mgvs1.32 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.2%26.7μg
Vitamin K
116%139μg
Phytomenadione or phylloquinone
26.7 μgvs139 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Shellie Beans with Liquidsvs Green Snap Beans
9.67%97mg
Calcium
12%119mg
97 mgvs119 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.6%0.27mg
Copper
24.7%0.22mg
0.27 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
1.53%61.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs61.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41.3%3.3mg
Iron
41.5%3.32mg
3.3 mgvs3.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg
Magnesium
19.2%80.6mg
50 mgvs80.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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55.4%1.27mg
Manganese
30.3%0.7mg
1.27 mgvs0.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
298%134μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs134 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.3%100mg
Phosphorus
17.5%123mg
100 mgvs123 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.7%363mg
Potassium
20%681mg
363 mgvs681 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg
Selenium
3.5%1.94μg
7 μgvs1.94 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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74.2%1113mg
Sodium
1.3%19.4mg
1113 mgvs19.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.2%0.9mg
Zinc
7.04%0.77mg
0.9 mgvs0.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.17%302g
Water
7.87%291g
302 gvs291 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 Shellie Beans with Liquids vs Green Snap Beans:
Comparing minerals per 100 calories for Canned Shellie Beans with Liquids vs Green Snap Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Canned Shellie Beans with LiquidsVS Boiled Green Snap BeansGreen Snap BeansVS Boiled Green Snap Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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