Comparing Nutrients in 300 calories Microwaved Green Snap Beans VS Canned Beets with Liquids and Salt

Weight per 300 calories

• Microwaved Green Snap Beans: 909g
• Canned Beets with Liquids and Salt: 1000g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Microwaved Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	55% 71.4g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	90% 65.3g	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	18% 13g	2.76% 2g	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	% 13g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 3g	% 52.5g	g per day for Men 19-50 years
Fiber	81.3% 31g	31.6% 12g	38g per day for Men 19-50 years
Protein	37.5% 21g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.4% 0.68mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.7% 1.13mg	42.3% 0.55mg	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	107% 427μg	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	73.7% 66.4mg	31% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	50% 500mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.58% 263μg	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	94% 7.55mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	60.6% 255mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	179% 4.1mg	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	63.6% 445mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	86.4% 2936mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22% 819g	24.7% 913g	3700g per day for Men 19-50 years

Microwaved Green Snap Beans VS Canned Beets With Liquids And Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Microwaved Green Snap Beans have 7.1 times more Vitamin B1, 1.8 times more Vitamin B2, 4.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Beets with Liquids and Salt.

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

• 300 calories of Microwaved Green Snap Beans have 2.8 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium, 3 times more Phosphorus and 1.8 times more Potassium than Canned Beets with Liquids and Salt.
• While 300 kcal of Canned Beets Solids and Liquids with Salt contain 1.4 times more Manganese and 52.4 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned Beets with Liquids and Salt contain similar levels of Iron, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Microwaved Green Snap Beans have 6.6 times more Fructose, 2.6 times more Fiber and 2.9 times more Protein than Canned Beets with Liquids and Salt.
• While 300 kcal of Canned Beets Solids and Liquids with Salt contain 2.2 times more Sugars than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned Beets with Liquids and Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.