Comparing Nutrients in 300 calories Green Snap BeansVS Canned Green Snap Beans with Liquids and Salt

Weight per 300 calories

Green Snap Beans

968g

Canned Green Snap Beans with Liquids and Salt

2000g

Green Snap Beans have 2.1 times more energy per 100g than Canned Green Snap Beans with Liquids and Salt. It has low energy density when compared to other foods. Canned Green Snap Beans Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Green Snap Beans or Canned Green Snap Beans with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Green Snap Beans

20%

75%

Canned Green Snap Beans with Liquids and Salt

16%

75%

300 kcal ▼

Macro Nutrients

Green Snap Beansvs Canned Green Snap Beans with Liquids and Salt

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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2.2%2.13g

Fat

3.5%3.4g

2.13 gvs3.4 g

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

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1.5%0.48g

Saturated Fat

2.5%0.8g

0.48 gvs0.8 g

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

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41.7%0.67g

Omega 3

68.8%1.1g

0.67 gvs1.1 g

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

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2.5%0.43g

Omega 6

4.1%0.7g

0.43 gvs0.7 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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52%67.5g

Carbohydrate

50.3%65.4g

67.5 gvs65.4 g

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

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43.5%31.5g

Sugars

34.5%25g

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

31.5 gvs25 g

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

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18.6%13.5g

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]

13.5 gvsNA g

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

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%14.6g

Glucose

14.6 gvsNA g

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

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%3.5g

Sucrose

3.5 gvsNA g

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

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68.8%26g

Fiber

79%30g

26 gvs30 g

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

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31.6%17.7g

Protein

25.7%14.4g

17.7 gvs14.4 g

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

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Vitamins

Green Snap Beansvs Canned Green Snap Beans with Liquids and Salt

37.6%339μg

Vitamin A

29%260μg

RAE, retinol activity equivalents

339 μgvs260 μg

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

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66%0.79mg

Vitamin B1

25%0.3mg

Thiamine

0.79 mgvs0.3 mg

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

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77.4%1mg

Vitamin B2

30.8%0.4mg

Riboflavin

1 mgvs0.4 mg

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

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44.4%7.1mg

Vitamin B3

25%4mg

Niacin, nicotinic acid, niacinamide

7.1 mgvs4 mg

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

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43.5%2.18mg

Vitamin B5

42.4%2.12mg

Pantothenic acid

2.18 mgvs2.12 mg

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

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105%1.36mg

Vitamin B6

46%0.6mg

Pyridoxine

1.36 mgvs0.6 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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80%319μg

Vitamin B9

130%520μg

Folates and Folic Acid

319 μgvs520 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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131%118mg

Vitamin C

49%44mg

Ascorbic acid

118 mgvs44 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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26.5%3.97mg

Vitamin E

2.67%0.4mg

Tocopherols and Tocotrienols

3.97 mgvs0.4 mg

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

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347%416μg

Vitamin K

483%580μg

Phytomenadione or phylloquinone

416 μgvs580 μg

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

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Minerals

Green Snap Beansvs Canned Green Snap Beans with Liquids and Salt

36%358mg

Calcium

58%580mg

358 mgvs580 mg

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

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74%0.67mg

Copper

82.2%0.74mg

0.67 mgvs0.74 mg

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

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4.6%184μg

Fluoride

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

184 μgvsNA μg

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

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125%9.97mg

Iron

255%20.4mg

9.97 mgvs20.4 mg

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

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57.6%242mg

Magnesium

62%260mg

242 mgvs260 mg

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

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91%2.1mg

Manganese

178%4.1mg

2.1 mgvs4.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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895%403μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

403 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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52.5%368mg

Phosphorus

51.4%360mg

368 mgvs360 mg

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

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60%2042mg

Potassium

54%1840mg

2042 mgvs1840 mg

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

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10.6%5.8μg

Selenium

0%0μg

5.8 μgvs0 μg

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

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3.87%58mg

Sodium

256%3840mg

58 mgvs3840 mg

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

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21%2.32mg

Zinc

65.5%7.2mg

2.32 mgvs7.2 mg

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

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23.6%874g

Water

51.4%1901g

874 gvs1901 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 Green Snap Beans vs Canned Green Snap Beans with Liquids and Salt:

Raw Green Snap Beans have 1.3 times more Vitamin A, 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B6, 2.7 times more Vitamin C and 9.9 times more Vitamin E than Canned Green Snap Beans Solids and Liquids with Salt.
While Canned Green Snap Beans Solids and Liquids with Salt contain 1.6 times more Vitamin B9 and 1.4 times more Vitamin K than Raw Green Snap Beans.
Both Raw Green Snap Beans and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Vitamin B5 per 300 kcal.
Both Raw Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Green Snap Beans vs Canned Green Snap Beans with Liquids and Salt:

Raw Green Snap Beans have more Selenium than Canned Green Snap Beans Solids and Liquids with Salt.
While Canned Green Snap Beans Solids and Liquids with Salt contain 1.6 times more Calcium, 2 times more Iron, 2 times more Manganese, 66.1 times more Sodium, 3.1 times more Zinc and 2.2 times more Water than Raw Green Snap Beans.
Both Raw Green Snap Beans and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Green Snap Beans have 1.3 times more Sugars and 1.2 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
While Canned Green Snap Beans Solids and Liquids with Salt contain 1.6 times more Fat, 1.6 times more Omega 3 and 1.6 times more Omega 6 than Raw Green Snap Beans.
Both Raw Green Snap Beans and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Raw Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Green Snap BeansVS Boiled Green Snap BeansCanned Green Snap Beans with Liquids and SaltVS Boiled Green Snap BeansGreen Snap BeansVS Canned Green Snap BeansCanned Green Snap Beans with Liquids and SaltVS Canned Green Snap Beans

Compare Foods

Comparing Nutrients in 300 calories Green Snap BeansVS Canned Green Snap Beans with Liquids and Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Green Snap Beans or Canned Green Snap Beans with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: