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Comparing Nutrients in 500 calories Canned Shellie Beans with LiquidsVS Green Snap Beans

Weight per 500 calories

Canned Shellie Beans with Liquids
1667g
Green Snap Beans
1613g

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

Which food has more nutrients per 500 calories - Canned Shellie Beans with Liquids or Green Snap Beans?

Macros Ratio

Protein Fat Carbs

Canned Shellie Beans with Liquids
21%
5%
74%
Green Snap Beans
20%
5%
75%
500 kcal ▼

Macro Nutrients

Canned Shellie Beans with Liquidsvs Green Snap Beans
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.26%3.17g
Fat
3.66%3.55g
3.17 gvs3.55 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.38g
Saturated Fat
2.52%0.81g
0.38 gvs0.81 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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74%1.2g
Omega 3
69.6%1.1g
1.2 gvs1.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.92%0.67g
Omega 6
4.17%0.71g
0.67 gvs0.71 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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79.4%103g
Carbohydrate
86.5%112g
103 gvs112 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.5%10.5g
Sugars
72.5%52.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.5 gvs52.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
31%22.4g
≤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 gvs22.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%24.4g
NA gvs24.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%5.8g
NA gvs5.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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149%56.7g
Fiber
115%43.5g
56.7 gvs43.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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52.4%29.3g
Protein
52.7%29.5g
29.3 gvs29.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Shellie Beans with Liquidsvs Green Snap Beans
20.4%183μg
Vitamin A
62.7%565μg
RAE, retinol activity equivalents
183 μgvs565 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44.4%0.53mg
Vitamin B1
110%1.32mg
Thiamine
0.53 mgvs1.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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69.2%0.9mg
Vitamin B2
129%1.68mg
Riboflavin
0.9 mgvs1.68 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21.4%3.4mg
Vitamin B3
74%12mg
Niacin, nicotinic acid, niacinamide
3.4 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44.3%2.2mg
Vitamin B5
72.6%3.63mg
Pantothenic acid
2.2 mgvs3.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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63%0.82mg
Vitamin B6
175%2.27mg
Pyridoxine
0.82 mgvs2.27 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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75%300μg
Vitamin B9
133%532μg
Folates and Folic Acid
300 μgvs532 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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57.4%51.7mg
Vitamin C
219%197mg
Ascorbic acid
51.7 mgvs197 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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3.33%0.5mg
Vitamin E
44%6.6mg
Tocopherols and Tocotrienols
0.5 mgvs6.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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111%133μg
Vitamin K
578%694μg
Phytomenadione or phylloquinone
133 μgvs694 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Shellie Beans with Liquidsvs Green Snap Beans
48.3%483mg
Calcium
59.7%597mg
483 mgvs597 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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148%1.33mg
Copper
124%1.1mg
1.33 mgvs1.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
7.66%306μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs306 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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206%16.5mg
Iron
208%16.6mg
16.5 mgvs16.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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59.5%250mg
Magnesium
96%403mg
250 mgvs403 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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277%6.37mg
Manganese
151%3.5mg
6.37 mgvs3.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
1491%671μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs671 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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71.4%500mg
Phosphorus
87.6%613mg
500 mgvs613 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.4%1817mg
Potassium
100%3403mg
1817 mgvs3403 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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63.6%35μg
Selenium
17.6%9.68μg
35 μgvs9.68 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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371%5567mg
Sodium
6.45%97mg
5567 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41%4.5mg
Zinc
35%3.87mg
4.5 mgvs3.87 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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41%1512g
Water
39.4%1457g
1512 gvs1457 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Shellie Beans with Liquids vs Green Snap Beans:
Comparing minerals per 500 calories for Canned Shellie Beans with Liquids vs Green Snap Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Canned Shellie Beans with LiquidsVS Boiled Green Snap BeansGreen Snap BeansVS Boiled Green Snap Beans
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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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