Comparing Nutrients in 100 calories Canned Green Snap Beans with Liquids and SaltVS Broccoli

Weight per 100 calories

Canned Green Snap Beans with Liquids and Salt

667g

Broccoli

294g

Raw Broccoli has 2.3 times more energy per unit of mass than Canned Green Snap Beans Solids and Liquids with Salt, which is low in comparison to other foods. Canned Green Snap Beans with Liquids and Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Green Snap Beans with Liquids and Salt

16%

75%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Canned Green Snap Beans with Liquids and Saltvs Broccoli

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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1.17%1.13g

Fat

1.12%1.1g

1.13 gvs1.1 g

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

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0.83%0.27g

Saturated Fat

1.05%0.34g

0.27 gvs0.34 g

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

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23%0.37g

Omega 3

11.6%0.19g

0.37 gvs0.19 g

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

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1.37%0.23g

Omega 6

0.85%0.14g

0.23 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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16.8%22g

Carbohydrate

15%19.5g

22 gvs19.5 g

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

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11.5%8.33g

Sugars

6.9%5g

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

8.33 gvs5 g

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

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Fructose

2.76%2g

≤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 gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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26.3%10g

Fiber

20%7.65g

10 gvs7.65 g

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

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8.57%4.8g

Protein

15%8.3g

4.8 gvs8.3 g

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

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Vitamins

Canned Green Snap Beans with Liquids and Saltvs Broccoli

9.63%86.7μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

86.7 μgvs91 μg

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

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8.33%0.1mg

Vitamin B1

17.4%0.21mg

Thiamine

0.1 mgvs0.21 mg

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

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10.3%0.13mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.13 mgvs0.34 mg

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

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8.33%1.33mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.33 mgvs1.88 mg

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

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14%0.71mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.71 mgvs1.7 mg

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

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15.4%0.2mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.2 mgvs0.51 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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43.3%173μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

173 μgvs185 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%14.7mg

Vitamin C

292%262mg

Ascorbic acid

14.7 mgvs262 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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0.89%0.13mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.13 mgvs2.3 mg

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

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161%193μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

193 μgvs299 μg

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

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Minerals

Canned Green Snap Beans with Liquids and Saltvs Broccoli

19.3%193mg

Calcium

14%138mg

193 mgvs138 mg

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

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27.4%0.25mg

Copper

16%0.14mg

0.25 mgvs0.14 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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85%6.8mg

Iron

27%2.15mg

6.8 mgvs2.15 mg

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

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20.6%86.7mg

Magnesium

14.7%61.8mg

86.7 mgvs61.8 mg

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

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59.4%1.37mg

Manganese

27%0.62mg

1.37 mgvs0.62 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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17%120mg

Phosphorus

27.7%194mg

120 mgvs194 mg

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

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18%613mg

Potassium

27.3%929mg

613 mgvs929 mg

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

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0%0μg

Selenium

13.4%7.35μg

0 μgvs7.35 μg

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

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85.3%1280mg

Sodium

6.47%97mg

1280 mgvs97 mg

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

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22%2.4mg

Zinc

11%1.2mg

2.4 mgvs1.2 mg

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

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17%634g

Water

7.1%263g

634 gvs263 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 Green Snap Beans with Liquids and Salt vs Broccoli:

Raw Broccoli contains 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 17.9 times more Vitamin C, 17.2 times more Vitamin E and 1.5 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
Both Canned Green Snap Beans Solids and Liquids with Salt and Raw Broccoli have similar amounts of Vitamin A and Vitamin B9 per 100 kcal.
Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Green Snap Beans with Liquids and Salt vs Broccoli:

Canned Green Snap Beans Solids and Liquids with Salt have 1.4 times more Calcium, 1.7 times more Copper, 3.2 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 13.2 times more Sodium, 2 times more Zinc and 2.4 times more Water than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Phosphorus, 1.5 times more Potassium and more Selenium than Canned Green Snap Beans Solids and Liquids with Salt.

Comparison of macro-nutrients per 100 calories:

Canned Green Snap Beans Solids and Liquids with Salt have 2 times more Omega 3, 1.6 times more Omega 6, 1.7 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Saturated Fat and 1.7 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
Both Canned Green Snap Beans Solids and Liquids with Salt and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Green Snap Beans with Liquids and SaltVS Canned Green Snap BeansBroccoliVS Canned Green Snap BeansCanned Green Snap Beans with Liquids and SaltVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Canned Green Snap Beans with Liquids and SaltVS Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: