Comparing Nutrients in 300 calories Canned Green Snap Beans with Liquids and Salt VS Broccoli Raab

Weight per 300 calories

• Canned Green Snap Beans with Liquids and Salt: 2000g
• Broccoli Raab: 1364g

Raw Broccoli Raab has 1.5 times more energy per unit of mass than Canned Green Snap Beans Solids and Liquids with Salt, which is very low in comparison to other foods. Canned Green Snap Beans with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Green Snap Beans with Liquids and Salt or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	30% 39g	130g per day for Men 19-50 years
Sugars	34.5% 25g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	79% 30g	97% 37g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	29% 260μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	179% 2.33mg	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	130% 520μg	283% 1132μg	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	49% 44mg	306% 275mg	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	2.67% 0.4mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	483% 580μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	58% 580mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	63.6% 0.57mg	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	255% 20.4mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	234% 5.4mg	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	51.4% 360mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	256% 3840mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	51.4% 1901g	34% 1262g	3700g per day for Men 19-50 years

Canned Green Snap Beans With Liquids And Salt VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Green Snap Beans with Liquids and Salt or Broccoli Raab?

Lets compare vitamin content per 300 calories of Canned Green Snap Beans with Liquids and Salt vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 6.9 times more Vitamin A, 7.4 times more Vitamin B1, 4.4 times more Vitamin B2, 4.2 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6, 2.2 times more Vitamin B9, 6.3 times more Vitamin C, 55.2 times more Vitamin E and 5.3 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
• 300 calories of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin E
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Green Snap Beans with Liquids and Salt vs Broccoli Raab:

• 300 calories of Canned Green Snap Beans with Liquids and Salt have 1.3 times more Copper, 8.5 times more Sodium and 1.5 times more Water than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 2.5 times more Calcium, 1.4 times more Iron, 1.3 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Potassium, more Selenium and 1.5 times more Zinc than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Broccoli Raab contain similar levels of Magnesium per 300 calories.
• 300 calories of Canned Green Snap Beans with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Green Snap Beans with Liquids and Salt have 1.7 times more Carbohydrate and 4.8 times more Sugars than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 2 times more Fat, 2.3 times more Omega 3 and 3 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Broccoli Raab offer comparable quantities of Energy and Fiber per 300 calories.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.