Comparing Nutrients in 300 calories Cooked Frozen Yellow Snap Beans with SaltVS Boiled Beets with Salt

Weight per 300 calories

Cooked Frozen Yellow Snap Beans with Salt

1071g

Boiled Beets with Salt

682g

Boiled and Drained Beets with Salt have 1.6 times more energy per unit of mass than Boiled Frozen Yellow Snap Beans, drained with Salt, which is low in comparison to other foods. Cooked Frozen Yellow Snap Beans with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Yellow Snap Beans with Salt or Boiled Beets with Salt?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Yellow Snap Beans with Salt

18%

77%

Boiled Beets with Salt

14%

83%

300 kcal ▼

Macro Nutrients

Cooked Frozen Yellow Snap Beans with Saltvs Boiled Beets with 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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1.88%1.82g

Fat

1.27%1.23g

1.82 gvs1.23 g

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

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1.47%0.47g

Saturated Fat

0.6%0.19g

0.47 gvs0.19 g

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

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31.5%0.5g

Omega 3

2.13%0.034g

0.5 gvs0.034 g

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

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2.27%0.39g

Omega 6

2.33%0.4g

0.39 gvs0.4 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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53%69g

Carbohydrate

52.2%68g

69 gvs68 g

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

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27.8%20g

Sugars

75%54.3g

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

20 gvs54.3 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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84.6%32g

Fiber

36%13.6g

32 gvs13.6 g

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

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28.5%16g

Protein

20.5%11.5g

16 gvs11.5 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 Boiled Beets with Salt

7.14%64.3μg

Vitamin A

1.5%13.6μg

RAE, retinol activity equivalents

64.3 μgvs13.6 μg

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

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31.3%0.38mg

Vitamin B1

15.3%0.18mg

Thiamine

0.38 mgvs0.18 mg

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

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74%0.96mg

Vitamin B2

21%0.27mg

Riboflavin

0.96 mgvs0.27 mg

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

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25.6%4.1mg

Vitamin B3

14%2.26mg

Niacin, nicotinic acid, niacinamide

4.1 mgvs2.26 mg

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

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10.5%0.53mg

Vitamin B5

19.8%0.99mg

Pantothenic acid

0.53 mgvs0.99 mg

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

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49.5%0.64mg

Vitamin B6

35%0.46mg

Pyridoxine

0.64 mgvs0.46 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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61.6%246μg

Vitamin B9

136%545μg

Folates and Folic Acid

246 μgvs545 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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49%44mg

Vitamin C

27.3%24.5mg

Ascorbic acid

44 mgvs24.5 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

1.8%0.27mg

Tocopherols and Tocotrienols

0.43 mgvs0.27 mg

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

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340%408μg

Vitamin K

1.14%1.36μg

Phytomenadione or phylloquinone

408 μgvs1.36 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 Boiled Beets with Salt

52.5%525mg

Calcium

11%109mg

525 mgvs109 mg

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

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72.6%0.65mg

Copper

56%0.5mg

0.65 mgvs0.5 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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118%9.43mg

Iron

67.3%5.4mg

9.43 mgvs5.4 mg

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

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61.2%257mg

Magnesium

37.3%157mg

257 mgvs157 mg

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

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150%3.46mg

Manganese

97%2.22mg

3.46 mgvs2.22 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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47.4%332mg

Phosphorus

37%259mg

332 mgvs259 mg

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

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39.7%1350mg

Potassium

61%2080mg

1350 mgvs2080 mg

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

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7.8%4.3μg

Selenium

8.68%4.77μg

4.3 μgvs4.77 μg

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

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175%2625mg

Sodium

130%1943mg

2625 mgvs1943 mg

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

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46.8%5.14mg

Zinc

21.7%2.4mg

5.14 mgvs2.4 mg

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

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26.5%980g

Water

16%594g

980 gvs594 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 Cooked Frozen Yellow Snap Beans with Salt vs Boiled Beets with Salt:

Boiled Frozen Yellow Snap Beans, drained with Salt have 4.7 times more Vitamin A, 2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 1.8 times more Vitamin C and 299.4 times more Vitamin K than Boiled and Drained Beets with Salt.
While Boiled and Drained Beets with Salt contain 1.9 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled Frozen Yellow Snap Beans, drained with Salt.
Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Yellow Snap Beans with Salt vs Boiled Beets with Salt:

Boiled Frozen Yellow Snap Beans, drained with Salt have 4.8 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Sodium, 2.2 times more Zinc and 1.7 times more Water than Boiled and Drained Beets with Salt.
While Boiled and Drained Beets with Salt contain 1.5 times more Potassium than Boiled Frozen Yellow Snap Beans, drained with Salt.
Both Boiled Frozen Yellow Snap Beans, drained with Salt and Boiled and Drained Beets with Salt have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Frozen Yellow Snap Beans, drained with Salt have 14.8 times more Omega 3, 2.4 times more Fiber and 1.4 times more Protein than Boiled and Drained Beets with Salt.
While Boiled and Drained Beets with Salt contain 2.7 times more Sugars than Boiled Frozen Yellow Snap Beans, drained with Salt.
Both Boiled Frozen Yellow Snap Beans, drained with Salt and Boiled and Drained Beets with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Boiled and Drained Beets with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Frozen Yellow Snap Beans with SaltVS Canned Beets with LiquidsBoiled Beets with SaltVS Canned Beets with Liquids

Compare Foods

Comparing Nutrients in 300 calories Cooked Frozen Yellow Snap Beans with SaltVS Boiled Beets with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Frozen Yellow Snap Beans with Salt or Boiled Beets with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: