Comparing Nutrients in 100 calories Cooked Frozen Yellow Snap Beans with SaltVS Canned Beets with Liquids

Weight per 100 calories

Cooked Frozen Yellow Snap Beans with Salt

357g

Canned Beets with Liquids

357g

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

Which food has more nutrients per 100 calories - Cooked Frozen Yellow Snap Beans with Salt or Canned Beets with Liquids?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Yellow Snap Beans with Salt

18%

77%

Canned Beets with Liquids

11%

87%

100 kcal ▼

Macro Nutrients

Cooked Frozen Yellow Snap Beans with Saltvs Canned Beets with Liquids

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

0.26%0.25g

0.61 gvs0.25 g

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

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0.49%0.16g

Saturated Fat

0.12%0.039g

0.16 gvs0.039 g

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

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10.5%0.17g

Omega 3

0.45%0.007g

0.17 gvs0.007 g

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

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0.76%0.13g

Omega 6

0.48%0.082g

0.13 gvs0.082 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

18%23.5g

23 gvs23.5 g

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

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9.26%6.7g

Sugars

26.5%19.2g

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

6.7 gvs19.2 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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28%10.7g

Fiber

11.3%4.3g

10.7 gvs4.3 g

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

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9.5%5.32g

Protein

5.1%2.86g

5.32 gvs2.86 g

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

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Vitamins

Cooked Frozen Yellow Snap Beans with Saltvs Canned Beets with Liquids

2.4%21.4μg

Vitamin A

0.4%3.57μg

RAE, retinol activity equivalents

21.4 μgvs3.57 μg

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

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10.4%0.13mg

Vitamin B1

2.98%0.036mg

Thiamine

0.13 mgvs0.036 mg

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

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24.7%0.32mg

Vitamin B2

10.4%0.14mg

Riboflavin

0.32 mgvs0.14 mg

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

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8.55%1.37mg

Vitamin B3

3.37%0.54mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs0.54 mg

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

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3.5%0.18mg

Vitamin B5

10.7%0.54mg

Pantothenic acid

0.18 mgvs0.54 mg

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

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16.5%0.21mg

Vitamin B6

15%0.2mg

Pyridoxine

0.21 mgvs0.2 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

26%104μg

Folates and Folic Acid

82 μgvs104 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

11%10mg

Ascorbic acid

14.6 mgvs10 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

0.71%0.11mg

Tocopherols and Tocotrienols

0.14 mgvs0.11 mg

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

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113%136μg

Vitamin K

0.3%0.36μg

Phytomenadione or phylloquinone

136 μgvs0.36 μg

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

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Minerals

Cooked Frozen Yellow Snap Beans with Saltvs Canned Beets with Liquids

17.5%175mg

Calcium

4.64%46.4mg

175 mgvs46.4 mg

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

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24.2%0.22mg

Copper

38.5%0.35mg

0.22 mgvs0.35 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

28%2.25mg

3.14 mgvs2.25 mg

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

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20.4%85.7mg

Magnesium

13.6%57mg

85.7 mgvs57 mg

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

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50%1.15mg

Manganese

37.4%0.86mg

1.15 mgvs0.86 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

8.16%57mg

111 mgvs57 mg

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

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13.2%450mg

Potassium

15%507mg

450 mgvs507 mg

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

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2.6%1.43μg

Selenium

3.25%1.8μg

1.43 μgvs1.8 μg

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

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58.3%875mg

Sodium

5%75mg

875 mgvs75 mg

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

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15.6%1.7mg

Zinc

7.47%0.82mg

1.7 mgvs0.82 mg

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

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8.82%327g

Water

8.84%327g

327 gvs327 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 with Salt vs Canned Beets with Liquids:

Boiled Frozen Yellow Snap Beans, drained with Salt have 6 times more Vitamin A, 3.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin C and 381 times more Vitamin K than Canned Beets Solids and Liquids.
While Canned Beets Solids and Liquids contain 3.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Frozen Yellow Snap Beans, drained with Salt.
Both Boiled Frozen Yellow Snap Beans, drained with Salt and Canned Beets Solids and Liquids have similar amounts of Vitamin B6 per 100 kcal.
Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Canned Beets Solids and Liquids 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 with Salt vs Canned Beets with Liquids:

Boiled Frozen Yellow Snap Beans, drained with Salt have 3.8 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 11.7 times more Sodium and 2.1 times more Zinc than Canned Beets Solids and Liquids.
While Canned Beets Solids and Liquids contain 1.6 times more Copper and 1.3 times more Selenium than Boiled Frozen Yellow Snap Beans, drained with Salt.
Both Boiled Frozen Yellow Snap Beans, drained with Salt and Canned Beets Solids and Liquids have similar amounts of Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Frozen Yellow Snap Beans, drained with Salt have 23.5 times more Omega 3, 2.5 times more Fiber and 1.9 times more Protein than Canned Beets Solids and Liquids.
While Canned Beets Solids and Liquids contain 2.9 times more Sugars than Boiled Frozen Yellow Snap Beans, drained with Salt.
Both Boiled Frozen Yellow Snap Beans, drained with Salt and Canned Beets Solids and Liquids have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Canned Beets Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Frozen Yellow Snap Beans with SaltVS Boiled Beets with SaltCanned Beets with LiquidsVS Boiled Beets with SaltCooked Frozen Yellow Snap Beans with SaltVS Boiled Beet Greens with SaltCanned Beets with LiquidsVS Boiled Beet Greens with Salt

Compare Foods

Comparing Nutrients in 100 calories Cooked Frozen Yellow Snap Beans with SaltVS Canned Beets with Liquids

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Frozen Yellow Snap Beans with Salt or Canned Beets with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: