Comparing Nutrients in 1 kilogram Canned Yellow Snap Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Yellow Snap Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	6.9% 200kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	22% 28.5g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	5.24% 3.8g	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	NA	2.34% 1.7g	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	34.2% 13g	71% 27g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	132% 1.7mg	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	80% 320μg	208% 830μg	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	53.3% 48mg	224% 202mg	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	19.3% 2.9mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	328% 393μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	26% 260mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	46.7% 0.42mg	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	113% 9mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	172% 3.95mg	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	27% 190mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25.2% 933g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Snap Beans VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Yellow Snap Beans versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Yellow Snap Beans vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 26.2 times more Vitamin A, 10.8 times more Vitamin B1, 2.3 times more Vitamin B2, 6.1 times more Vitamin B3, 2.5 times more Vitamin B5, 4.6 times more Vitamin B6, 2.6 times more Vitamin B9, 4.2 times more Vitamin C, 5.6 times more Vitamin E and 5.7 times more Vitamin K than Canned Yellow Snap Beans, Solids with Salt.
• 1 kilogram of Canned Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Canned Yellow Snap Beans, Solids with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Yellow Snap Beans vs Broccoli Raab:

• 1 kilogram of Canned Yellow Snap Beans has 7.6 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 4.2 times more Calcium, 2.4 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 3.8 times more Phosphorus, 1.8 times more Potassium and 2.7 times more Zinc than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Broccoli Raab contain similar levels of Copper and Water per one kilogram.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Yellow Snap Beans has 1.6 times more Carbohydrate than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 6.1 times more Omega 3, 2.1 times more Fiber and 2.8 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• 1 kilogram of Canned Yellow Snap Beans provide inadequate amounts of Omega 3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.