Comparing Nutrients in 100 calories Canned Green Snap Beans VS Canned Green Snap Beans with Liquids and Salt

Weight per 100 calories

• Canned Green Snap Beans: 476g
• Canned Green Snap Beans with Liquids and Salt: 667g

Canned Green Snap Beans have 1.4 times more energy per 100g than Canned Green Snap Beans with Liquids and Salt. It has very low energy density when compared to other foods. Canned Green Snap Beans Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Canned Green Snap Beans or Canned Green Snap Beans with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%

Macro Nutrients

	Canned Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	16.8% 22g	130g per day for Men 19-50 years
Sugars	9.46% 6.86g	11.5% 8.33g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.07% 2.95g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	24% 9.05g	26.3% 10g	38g per day for Men 19-50 years
Protein	8.93% 5g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	9.52% 85.7μg	9.63% 86.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.35% 0.076mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.6% 114μg	43.3% 173μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.3mg	16.3% 14.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.95% 0.14mg	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	154% 185μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	17.6% 176mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53% 4.24mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	14.7% 62mg	20.6% 86.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	59.4% 1.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 105mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	3.46% 1.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	85.3% 1280mg	1500mg per day for Men 19-50 years
Zinc	8.23% 0.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	12% 445g	17% 634g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Green Snap Beans vs Canned Green Snap Beans with Liquids and Salt:

• Canned Green Snap Beans, Solids with Salt have 1.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Canned Green Snap Beans Solids and Liquids with Salt.
• While Canned Green Snap Beans Solids and Liquids with Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Vitamin A, Vitamin C and Vitamin K per 100 kcal.
• Both Canned Green Snap Beans, Solids with Salt as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned Green Snap Beans vs Canned Green Snap Beans with Liquids and Salt:

• Canned Green Snap Beans, Solids with Salt have more Selenium than Canned Green Snap Beans Solids and Liquids with Salt.
• While Canned Green Snap Beans Solids and Liquids with Salt contain 1.3 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 2.7 times more Zinc and 1.4 times more Water than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Calcium, Phosphorus and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Green Snap Beans, Solids with Salt have 1.7 times more Fat, 1.7 times more Saturated Fat, 1.7 times more Omega 3 and 1.6 times more Omega 6 than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Canned Green Snap Beans, Solids with Salt as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.