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

Weight per 300 calories

• Canned Yellow Snap Beans with Liquids: 2000g
• Broccoli: 882g

Raw Broccoli has 2.3 times more energy per unit of mass than Canned Yellow Snap Beans Solids and Liquids, which is 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans with Liquids	18%	5%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Yellow Snap Beans with Liquids	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	2.54% 0.43g	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% 58.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	79% 30g	60.4% 23g	38g per day for Men 19-50 years
Protein	28.6% 16g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	520% 624μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	48% 480mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	51% 1894g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 3.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9, 9.8 times more Vitamin C, 1.5 times more Vitamin E and 1.4 times more Vitamin K than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Raw Broccoli have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Raw Broccoli 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 Broccoli:

• Canned Yellow Snap Beans Solids and Liquids have 3.2 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 3.6 times more Manganese and 2.4 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Phosphorus, 1.4 times more Potassium and 5.5 times more Selenium than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Raw Broccoli have similar amounts of Calcium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Yellow Snap Beans Solids and Liquids have 1.3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Fat, 2.2 times more Saturated Fat and 1.6 times more Protein than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Raw Broccoli have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 300 kcal.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.