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Comparing Nutrients in 500 calories Canned Yellow Snap BeansVS Boiled Broccoli

Weight per 500 calories

Canned Yellow Snap Beans
2500g
Boiled Broccoli
1429g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Canned Yellow Snap Beans, Solids with Salt, which is low in comparison to other foods. Canned Yellow Snap Beans having very low energy density.

Which food has more nutrients per 500 calories - Canned Yellow Snap Beans or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Yellow Snap Beans
20%
4%
76%
Boiled Broccoli
23%
9%
68%
500 kcal ▼

Macro Nutrients

Canned Yellow Snap Beansvs Boiled Broccoli
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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2.58%2.5g
Fat
6.04%5.86g
2.5 gvs5.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.7%0.55g
Saturated Fat
3.53%1.13g
0.55 gvs1.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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48.4%0.78g
Omega 3
106%1.7g
0.78 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.8%0.48g
Omega 6
4.3%0.73g
0.48 gvs0.73 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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86.5%113g
Carbohydrate
79%103g
113 gvs103 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27%19.5g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
19.5 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
14.6%10.6g
≤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 gvs10.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7g
NA gvs7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.14g
NA gvs1.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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85.5%32.5g
Fiber
124%47g
32.5 gvs47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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51.3%28.8g
Protein
60.7%34g
28.8 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Yellow Snap Beansvs Boiled Broccoli
14%125μg
Vitamin A
122%1100μg
RAE, retinol activity equivalents
125 μgvs1100 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.3%0.38mg
Vitamin B1
75%0.9mg
Thiamine
0.38 mgvs0.9 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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108%1.4mg
Vitamin B2
135%1.76mg
Riboflavin
1.4 mgvs1.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.4%5.03mg
Vitamin B3
49.4%7.9mg
Niacin, nicotinic acid, niacinamide
5.03 mgvs7.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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64.5%3.23mg
Vitamin B5
176%8.8mg
Pantothenic acid
3.23 mgvs8.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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71%0.93mg
Vitamin B6
220%2.86mg
Pyridoxine
0.93 mgvs2.86 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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200%800μg
Vitamin B9
386%1543μg
Folates and Folic Acid
800 μgvs1543 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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133%120mg
Vitamin C
1030%927mg
Ascorbic acid
120 mgvs927 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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48.3%7.25mg
Vitamin E
138%20.7mg
Tocopherols and Tocotrienols
7.25 mgvs20.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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819%983μg
Vitamin K
1680%2016μg
Phytomenadione or phylloquinone
983 μgvs2016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Yellow Snap Beansvs Boiled Broccoli
65%650mg
Calcium
57%571mg
650 mgvs571 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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106%0.95mg
Copper
97%0.87mg
0.95 mgvs0.87 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
1.43%57μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs57 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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281%22.5mg
Iron
120%9.57mg
22.5 mgvs9.57 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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77.4%325mg
Magnesium
71.4%300mg
325 mgvs300 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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217%5mg
Manganese
120%2.77mg
5 mgvs2.77 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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68%475mg
Phosphorus
137%957mg
475 mgvs957 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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80%2725mg
Potassium
123%4186mg
2725 mgvs4186 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%10μg
Selenium
41.6%23μg
10 μgvs23 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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418%6275mg
Sodium
39%586mg
6275 mgvs586 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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66%7.25mg
Zinc
58.4%6.43mg
7.25 mgvs6.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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63%2333g
Water
34.5%1275g
2333 gvs1275 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 Yellow Snap Beans vs Boiled Broccoli:
Comparing minerals per 500 calories for Canned Yellow Snap Beans vs Boiled Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Canned Yellow Snap BeansVS Canned Yellow Snap BeansBoiled BroccoliVS Canned Yellow Snap BeansCanned Yellow Snap BeansVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli
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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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