Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Canned Yellow Snap Beans

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Canned Yellow Snap Beans: 1500g

Cooked Broccoli Raab has 1.3 times more energy per 100g than Canned Yellow Snap Beans. It has very low energy density when compared to other foods. Canned Yellow Snap Beans, Solids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Canned Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Cooked Broccoli Raab	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.68% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	52% 67.5g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	16% 11.7g	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	3.97% 2.88g	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	% 2.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	88.4% 33.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	82% 46g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	303% 2724μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	42.7% 0.56mg	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	213% 852μg	120% 480μg	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	493% 444mg	80% 72mg	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	202% 30.4mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	491% 590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	142% 1416mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	63.3% 0.57mg	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	191% 15.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	130% 3mg	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	141% 984mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	251% 3765mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	39.5% 4.35mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	38% 1400g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Canned Yellow Snap Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Canned Yellow Snap Beans?

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Canned Yellow Snap Beans:

• 300 calories of Cooked Broccoli Raab have 36.3 times more Vitamin A, 9 times more Vitamin B1, 2 times more Vitamin B2, 8 times more Vitamin B3, 2.8 times more Vitamin B5, 4.8 times more Vitamin B6, 1.8 times more Vitamin B9, 6.2 times more Vitamin C, 7 times more Vitamin E and 5.2 times more Vitamin K than Canned Yellow Snap Beans.
• Both Cooked Broccoli Raab as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Canned Yellow Snap Beans:

• 300 calories of Cooked Broccoli Raab have 3.6 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 2.6 times more Selenium and 1.5 times more Zinc than Canned Yellow Snap Beans.
• While 300 kcal of Canned Yellow Snap Beans, Solids with Salt contain 5.6 times more Sodium and 1.3 times more Water than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Yellow Snap Beans contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have 4.2 times more Fat, 5.2 times more Omega 3, 1.7 times more Fiber and 2.7 times more Protein than Canned Yellow Snap Beans.
• While 300 kcal of Canned Yellow Snap Beans, Solids with Salt contain 1.8 times more Carbohydrate and 1.6 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Yellow Snap Beans offer comparable quantities of Energy per 300 calories.
• Both Cooked Broccoli Raab as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Omega 6 in 300 calories.