Comparing Nutrients in 300 calories Boiled Green Snap Beans with Salt VS Canned Green Snap Beans with Liquids

Weight per 300 calories

• Boiled Green Snap Beans with Salt: 857g
• Canned Green Snap Beans with Liquids: 2000g

Boiled Green Snap Beans with Salt have 2.3 times more energy per 100g than Canned Green Snap Beans with Liquids. It has low energy density when compared to other foods. Canned Green Snap Beans Solids and Liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans with Salt	18%	6%	76%
Canned Green Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Boiled Green Snap Beans with Salt	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	54% 70g	130g per day for Men 19-50 years
Sugars	43% 31g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	72% 27.4g	79% 30g	38g per day for Men 19-50 years
Protein	29% 16g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans with Salt	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.63mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	46% 0.6mg	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	70.7% 283μg	90% 360μg	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	92% 83mg	75.6% 68mg	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	26.3% 3.94mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	342% 411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans with Salt	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	37.7% 377mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	156% 1.4mg	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	69.6% 5.57mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	291% 6.7mg	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	35.5% 249mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	37% 1251mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	137% 2049mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.7% 765g	51% 1894g	3700g per day for Men 19-50 years

Boiled Green Snap Beans With Salt VS Canned Green Snap Beans With Liquids Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Green Snap Beans with Salt have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin C and 1.4 times more Vitamin E than Canned Green Snap Beans with Liquids.
• While 300 kcal of Canned Green Snap Beans Solids and Liquids contain 3.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Green Snap Beans with Salt.
• Both Boiled Green Snap Beans with Salt and Canned Green Snap Beans with Liquids provide similar amounts of Vitamin A and Vitamin B2 per 300 calories.
• Both Boiled and Drained Green Snap Beans with Salt as well as Canned Green Snap Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Green Snap Beans with Salt vs Canned Green Snap Beans with Liquids:

• 300 calories of Boiled Green Snap Beans with Salt have 7.3 times more Sodium than Canned Green Snap Beans with Liquids.
• While 300 kcal of Canned Green Snap Beans Solids and Liquids contain 1.3 times more Calcium, 2.9 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium, 1.9 times more Zinc and 2.5 times more Water than Boiled and Drained Green Snap Beans with Salt.
• 300 calories of Boiled Green Snap Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• Both Boiled and Drained Green Snap Beans with Salt and Canned Green Snap Beans Solids and Liquids have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Green Snap Beans with Salt and Canned Green Snap Beans with Liquids offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 calories.
• Both Boiled and Drained Green Snap Beans with Salt as well as Canned Green Snap Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.