Comparing Nutrients in 300 calories Boiled Yellow Snap Beans VS Canned Green Snap Beans

Weight per 300 calories

• Boiled Yellow Snap Beans: 857g
• Canned Green Snap Beans: 1364g

Boiled Yellow Snap Beans have 1.6 times more energy per 100g than Canned Green Snap Beans. It has low energy density when compared to other foods. Drained Solids of Canned Green Snap Beans without Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Snap Beans	18%	6%	76%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Boiled Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	6.47% 6.27g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	124% 1.98g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	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	52% 67.5g	45.3% 59g	130g per day for Men 19-50 years
Sugars	43% 31g	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	74.4% 28.3g	68% 26g	38g per day for Men 19-50 years
Protein	29% 16g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	3.8% 34.3μg	27.3% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.63mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	54.5% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	70.7% 283μg	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	92% 83mg	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	26.3% 3.94mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	342% 411μg	442% 530μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	39.4% 394mg	52% 518mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	137% 11mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	42.2% 177mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	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	47.8% 334mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	75.4% 2563mg	38.5% 1309mg	3400mg per day for Men 19-50 years
Selenium	6.23% 3.43μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.7mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	20.7% 765g	34.4% 1273g	3700g per day for Men 19-50 years

Boiled Yellow Snap Beans VS Canned Green Snap Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Yellow Snap Beans have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin C and 9.6 times more Vitamin E than Canned Green Snap Beans.
• While 300 kcal of Drained Solids of Canned Green Snap Beans without Salt contain 7.2 times more Vitamin A, 4.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled and Drained Yellow Snap Beans.
• Both Boiled Yellow Snap Beans and Canned Green Snap Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Yellow Snap Beans have insufficient amounts of Vitamin A
• 300 calories of Canned Green Snap Beans have insufficient amounts of Vitamin E
• Both Boiled and Drained Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Yellow Snap Beans have 1.9 times more Copper, 1.2 times more Magnesium, 1.2 times more Phosphorus and 2 times more Potassium than Canned Green Snap Beans.
• While 300 kcal of Drained Solids of Canned Green Snap Beans without Salt contain 1.3 times more Calcium, 1.3 times more Iron, 1.6 times more Selenium and 1.7 times more Water than Boiled and Drained Yellow Snap Beans.
• Both Boiled Yellow Snap Beans and Canned Green Snap Beans contain similar levels of Manganese and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Yellow Snap Beans have 2.9 times more Sugars than Canned Green Snap Beans.
• While 300 kcal of Drained Solids of Canned Green Snap Beans without Salt contain 2.6 times more Fat, 2.6 times more Omega 3 and 2.5 times more Omega 6 than Boiled and Drained Yellow Snap Beans.
• Both Boiled Yellow Snap Beans and Canned Green Snap Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Boiled Yellow Snap Beans provide inadequate amounts of Omega 6