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Comparing Nutrients in 300 calories Green Snap BeansVS Boiled Green Snap Beans

Weight per 300 calories

Green Snap Beans
968g
Boiled Green Snap Beans
857g

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

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

Macros Ratio

Protein Fat Carbs

Green Snap Beans
20%
5%
75%
Boiled Green Snap Beans
18%
6%
76%
300 kcal ▼

Macro Nutrients

Green Snap Beansvs Boiled Green Snap Beans
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
2.47%2.4g
2.13 gvs2.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.48g
Saturated Fat
1.7%0.55g
0.48 gvs0.55 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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41.7%0.67g
Omega 3
47.7%0.76g
0.67 gvs0.76 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.5%0.43g
Omega 6
2.82%0.48g
0.43 gvs0.48 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
52%67.5g
67.5 gvs67.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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43.5%31.5g
Sugars
43%31g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
31.5 gvs31 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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18.6%13.5g
Fructose
NA
≤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
NA
14.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.5g
Sucrose
NA
3.5 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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68.8%26g
Fiber
72%27.4g
26 gvs27.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31.6%17.7g
Protein
29%16g
17.7 gvs16 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Green Snap Beansvs Boiled Green Snap Beans
37.6%339μg
Vitamin A
30.5%274μg
RAE, retinol activity equivalents
339 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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66%0.79mg
Vitamin B1
53%0.63mg
Thiamine
0.79 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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77.4%1mg
Vitamin B2
64%0.83mg
Riboflavin
1 mgvs0.83 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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44.4%7.1mg
Vitamin B3
33%5.26mg
Niacin, nicotinic acid, niacinamide
7.1 mgvs5.26 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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43.5%2.18mg
Vitamin B5
12.7%0.63mg
Pantothenic acid
2.18 mgvs0.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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105%1.36mg
Vitamin B6
37%0.48mg
Pyridoxine
1.36 mgvs0.48 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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80%319μg
Vitamin B9
70.7%283μg
Folates and Folic Acid
319 μgvs283 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
92%83mg
Ascorbic acid
118 mgvs83 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
26.3%3.94mg
Tocopherols and Tocotrienols
3.97 mgvs3.94 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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347%416μg
Vitamin K
342%411μg
Phytomenadione or phylloquinone
416 μgvs411 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Green Snap Beansvs Boiled Green Snap Beans
36%358mg
Calcium
37.7%377mg
358 mgvs377 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74%0.67mg
Copper
54.3%0.49mg
0.67 mgvs0.49 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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4.6%184μg
Fluoride
NA
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
69.6%5.57mg
9.97 mgvs5.57 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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57.6%242mg
Magnesium
36.7%154mg
242 mgvs154 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg
Manganese
106%2.44mg
2.1 mgvs2.44 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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895%403μg
Molybdenum
NA
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
35.5%249mg
368 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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60%2042mg
Potassium
37%1251mg
2042 mgvs1251 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.6%5.8μg
Selenium
3.1%1.7μg
5.8 μgvs1.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.87%58mg
Sodium
0.57%8.57mg
58 mgvs8.57 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.32mg
Zinc
19.5%2.14mg
2.32 mgvs2.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.6%874g
Water
20.7%765g
874 gvs765 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 Boiled Green Snap Beans:
Comparing minerals per 300 calories for Green Snap Beans vs Boiled Green Snap Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Green Snap BeansVS Canned Green Snap Beans with Liquids and SaltBoiled Green Snap BeansVS Canned Green Snap Beans with Liquids and Salt
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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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