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

Weight per 300 calories

• Canned Yellow Snap Beans with Liquids: 2000g
• Canned Green Snap Beans: 1364g

Drained Solids of Canned Green Snap Beans without Salt have 1.5 times more energy per unit of mass than Canned Yellow Snap Beans Solids and Liquids, which is very low in comparison to other foods. Canned Yellow Snap Beans with Liquids having very low energy density.

Which food has more nutrients per 300 calories - Canned Yellow Snap Beans with Liquids or Canned Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans with Liquids	18%	5%	77%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Canned Yellow Snap Beans with Liquids	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.47% 6.27g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	124% 1.98g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	7.14% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	45.3% 59g	130g per day for Men 19-50 years
Sugars	17% 12.4g	14.7% 10.6g	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	6.2% 4.5g	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	% 3.95g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	79% 30g	68% 26g	38g per day for Men 19-50 years
Protein	28.6% 16g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans with Liquids	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	27.3% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	54.5% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	31.5% 0.41mg	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	90% 360μg	95% 382μg	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	89% 80mg	42.4% 38mg	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	30.7% 4.6mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	520% 624μg	442% 530μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans with Liquids	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	48% 480mg	52% 518mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	51.5% 0.46mg	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	225% 18mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	42.2% 177mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	97% 2.22mg	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	54.3% 380mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	38.5% 1309mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	51% 1894g	34.4% 1273g	3700g per day for Men 19-50 years

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

• Canned Yellow Snap Beans Solids and Liquids have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 2.1 times more Vitamin C and 11.2 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 3.1 times more Vitamin A and 1.3 times more Vitamin B5 than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Vitamin B9 and Vitamin K per 300 kcal.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Yellow Snap Beans Solids and Liquids have 3 times more Copper, 1.2 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 10.3 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 1.4 times more Selenium than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Drained Solids of Canned Green Snap Beans without Salt contain 3.1 times more Fat, 3.1 times more Saturated Fat, 3.1 times more Omega 3 and 3 times more Omega 6 than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.