Comparing Nutrients in 300 calories BroccoliVS Canned Yellow Snap Beans

Weight per 300 calories

Broccoli

882g

Canned Yellow Snap Beans

1500g

Broccoli has 1.7 times more energy per 100g than Canned Yellow Snap Beans. It has low energy density when compared to other foods. Drained Canned Yellow Snap Beans without salt having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Canned Yellow Snap Beans?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Yellow Snap Beans

20%

76%

300 kcal ▼

Macro Nutrients

Broccolivs Canned Yellow 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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3.37%3.26g

Fat

1.55%1.5g

3.26 gvs1.5 g

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

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3.14%1g

Saturated Fat

1.03%0.33g

1 gvs0.33 g

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

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34.7%0.56g

Omega 3

29%0.47g

0.56 gvs0.47 g

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

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2.54%0.43g

Omega 6

1.68%0.29g

0.43 gvs0.29 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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45%58.6g

Carbohydrate

52%67.5g

58.6 gvs67.5 g

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

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20.7%15g

Sugars

16%11.7g

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

15 gvs11.7 g

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

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8.28%6g

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]

6 gvsNA g

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

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%4.32g

Glucose

4.32 gvsNA g

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

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%0.88g

Sucrose

0.88 gvsNA g

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

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60.4%23g

Fiber

51.3%19.5g

23 gvs19.5 g

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

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44.4%25g

Protein

31%17.3g

25 gvs17.3 g

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

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Vitamins

Broccolivs Canned Yellow Snap Beans

30.4%274μg

Vitamin A

30%270μg

RAE, retinol activity equivalents

274 μgvs270 μg

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

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52.2%0.63mg

Vitamin B1

18.8%0.23mg

Thiamine

0.63 mgvs0.23 mg

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

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79.4%1.03mg

Vitamin B2

64.6%0.84mg

Riboflavin

1.03 mgvs0.84 mg

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

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35.2%5.64mg

Vitamin B3

19%3mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs3 mg

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

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101%5.06mg

Vitamin B5

38.7%1.94mg

Pantothenic acid

5.06 mgvs1.94 mg

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

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119%1.54mg

Vitamin B6

42.7%0.56mg

Pyridoxine

1.54 mgvs0.56 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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139%556μg

Vitamin B9

120%480μg

Folates and Folic Acid

556 μgvs480 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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875%787mg

Vitamin C

80%72mg

Ascorbic acid

787 mgvs72 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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46%6.9mg

Vitamin E

3%0.45mg

Tocopherols and Tocotrienols

6.9 mgvs0.45 mg

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

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747%896μg

Vitamin K

486%584μg

Phytomenadione or phylloquinone

896 μgvs584 μg

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

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Minerals

Broccolivs Canned Yellow Snap Beans

41.5%415mg

Calcium

39%390mg

415 mgvs390 mg

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

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48%0.43mg

Copper

63.3%0.57mg

0.43 mgvs0.57 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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80.5%6.44mg

Iron

169%13.5mg

6.44 mgvs13.5 mg

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

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44%185mg

Magnesium

46.4%195mg

185 mgvs195 mg

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

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80.6%1.85mg

Manganese

130%3mg

1.85 mgvs3 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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83%582mg

Phosphorus

40.7%285mg

582 mgvs285 mg

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

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82%2788mg

Potassium

48%1635mg

2788 mgvs1635 mg

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

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40%22μg

Selenium

11%6μg

22 μgvs6 μg

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

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19.4%291mg

Sodium

2%30mg

291 mgvs30 mg

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

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33%3.6mg

Zinc

39.5%4.35mg

3.6 mgvs4.35 mg

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

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21.3%788g

Water

38%1400g

788 gvs1400 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 Broccoli vs Canned Yellow Snap Beans:

Raw Broccoli has 2.8 times more Vitamin B1, 1.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6, 10.9 times more Vitamin C, 15.3 times more Vitamin E and 1.5 times more Vitamin K than Drained Canned Yellow Snap Beans without salt.
Both Raw Broccoli and Drained Canned Yellow Snap Beans without salt have similar amounts of Vitamin A and Vitamin B9 per 300 kcal.
Both Raw Broccoli as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Canned Yellow Snap Beans:

Raw Broccoli has 2 times more Phosphorus, 1.7 times more Potassium, 3.7 times more Selenium and 9.7 times more Sodium than Drained Canned Yellow Snap Beans without salt.
While Drained Canned Yellow Snap Beans without salt contain 1.3 times more Copper, 2.1 times more Iron, 1.6 times more Manganese and 1.8 times more Water than Raw Broccoli.
Both Raw Broccoli and Drained Canned Yellow Snap Beans without salt have similar amounts of Calcium, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 2.2 times more Fat, 3 times more Saturated Fat, 1.3 times more Sugars and 1.4 times more Protein than Drained Canned Yellow Snap Beans without salt.
Both Raw Broccoli and Drained Canned Yellow Snap Beans without salt have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 300 kcal.
Both Raw Broccoli as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliCanned Yellow Snap BeansVS Boiled BroccoliBroccoliVS KetchupCanned Yellow Snap BeansVS Ketchup

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Canned Yellow Snap Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Canned Yellow Snap Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: