Comparing Nutrients in 300 calories Canned Green Snap BeansVS Boiled Carrots

Weight per 300 calories

Canned Green Snap Beans

1429g

Boiled Carrots

857g

Boiled and Drained Carrots have 1.7 times more energy per unit of mass than Canned Green Snap Beans, Solids with Salt, which is low in comparison to other foods. Canned Green Snap Beans having very low energy density.

Which food has more nutrients per 300 calories - Canned Green Snap Beans or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Canned Green Snap Beans

17%

15%

68%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Canned Green Snap Beansvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.04%5.86g

Fat

1.6%1.54g

5.86 gvs1.54 g

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

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4.15%1.33g

Saturated Fat

0.8%0.26g

1.33 gvs0.26 g

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

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117%1.87g

Omega 3

0.54%0.009g

1.87 gvs0.009 g

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

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6.72%1.14g

Omega 6

4.4%0.75g

1.14 gvs0.75 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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46%60g

Carbohydrate

54%70.5g

60 gvs70.5 g

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

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28.4%20.6g

Sugars

40.8%29.6g

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

20.6 gvs29.6 g

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

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12.2%8.86g

Fructose

4.26%3.1g

≤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]

8.86 gvs3.1 g

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

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%9g

Glucose

%3.43g

9 gvs3.43 g

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

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%2.57g

Sucrose

%23g

2.57 gvs23 g

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

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71.4%27g

Fiber

67.7%25.7g

27 gvs25.7 g

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

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26.8%15g

Protein

11.6%6.5g

15 gvs6.5 g

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

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Vitamins

Canned Green Snap Beansvs Boiled Carrots

28.6%257μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

257 μgvs7303 μg

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

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19%0.23mg

Vitamin B1

47%0.57mg

Thiamine

0.23 mgvs0.57 mg

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

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50.5%0.66mg

Vitamin B2

29%0.38mg

Riboflavin

0.66 mgvs0.38 mg

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

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18.4%2.94mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

2.94 mgvs5.53 mg

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

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57%2.86mg

Vitamin B5

39.8%2mg

Pantothenic acid

2.86 mgvs2 mg

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

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33%0.43mg

Vitamin B6

101%1.3mg

Pyridoxine

0.43 mgvs1.3 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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85.7%343μg

Vitamin B9

30%120μg

Folates and Folic Acid

343 μgvs120 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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44.4%40mg

Vitamin C

34.3%31mg

Ascorbic acid

40 mgvs31 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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2.86%0.43mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.43 mgvs8.83 mg

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

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463%556μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

556 μgvs117 μg

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

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Minerals

Canned Green Snap Beansvs Boiled Carrots

53%529mg

Calcium

25.7%257mg

529 mgvs257 mg

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

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62%0.56mg

Copper

16%0.15mg

0.56 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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159%12.7mg

Iron

36.4%2.9mg

12.7 mgvs2.9 mg

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

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44.2%186mg

Magnesium

20.4%85.7mg

186 mgvs85.7 mg

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

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109%2.5mg

Manganese

57.8%1.33mg

2.5 mgvs1.33 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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45%314mg

Phosphorus

36.7%257mg

314 mgvs257 mg

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

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40.3%1371mg

Potassium

59.2%2014mg

1371 mgvs2014 mg

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

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10.4%5.7μg

Selenium

11%6μg

5.7 μgvs6 μg

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

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255%3829mg

Sodium

33%497mg

3829 mgvs497 mg

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

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24.7%2.7mg

Zinc

15.6%1.7mg

2.7 mgvs1.7 mg

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

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36%1336g

Water

21%773g

1336 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Green Snap Beans vs Boiled Carrots:

Canned Green Snap Beans, Solids with Salt have 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 2.9 times more Vitamin B9, 1.3 times more Vitamin C and 4.7 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 28.4 times more Vitamin A, 2.5 times more Vitamin B1, 1.9 times more Vitamin B3, 3.1 times more Vitamin B6 and 20.6 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
Both Canned Green Snap Beans, Solids with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Green Snap Beans vs Boiled Carrots:

Canned Green Snap Beans, Solids with Salt have 2.1 times more Calcium, 3.8 times more Copper, 4.4 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 7.7 times more Sodium, 1.6 times more Zinc and 1.7 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.5 times more Potassium than Canned Green Snap Beans, Solids with Salt.
Both Canned Green Snap Beans, Solids with Salt and Boiled and Drained Carrots have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Green Snap Beans, Solids with Salt have 3.8 times more Fat, 5.2 times more Saturated Fat, 218.3 times more Omega 3, 1.5 times more Omega 6, 2.9 times more Fructose and 2.3 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Sugars than Canned Green Snap Beans, Solids with Salt.
Both Canned Green Snap Beans, Solids with Salt and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Canned Green Snap Beans, Solids with Salt as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Green Snap BeansVS Canned Seasoned Snap BeansBoiled CarrotsVS Canned Seasoned Snap BeansCanned Green Snap BeansVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Canned Green Snap BeansVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Green Snap Beans or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: