Comparing Nutrients in 300 calories Roasted Cashews VS Canned Green Snap Beans

Weight per 300 calories

• Roasted Cashews: 52.3g
• Canned Green Snap Beans: 1429g

Roasted Cashews have 27.3 times more energy per 100g than Canned Green Snap Beans. It has very high energy density when compared to other foods. Canned Green Snap Beans, Solids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Roasted Cashews	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	5.26% 0.084g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	6.72% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	46% 60g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	28.4% 20.6g	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	12.2% 8.86g	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	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 2.57g	g per day for Men 19-50 years
Fiber	4.13% 1.57g	71.4% 27g	38g per day for Men 19-50 years
Protein	14.3% 8g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.6% 257μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.04% 0.1mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.57% 0.73mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	33% 0.43mg	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	9% 36μg	85.7% 343μg	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	0% 0mg	44.4% 40mg	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	3.2% 0.48mg	2.86% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	463% 556μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	53% 529mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	62% 0.56mg	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	39% 3.14mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	109% 2.5mg	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	36.6% 256mg	45% 314mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.36mg	255% 3829mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	24.7% 2.7mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	36% 1336g	3700g per day for Men 19-50 years

Roasted Cashews VS Canned Green Snap Beans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Roasted Cashews vs Canned Green Snap Beans:

• 300 kcal of Canned Green Snap Beans, Solids with Salt contain more Vitamin A, 2.2 times more Vitamin B1, 6.3 times more Vitamin B2, 4 times more Vitamin B3, 4.5 times more Vitamin B5, 3.2 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 30.6 times more Vitamin K than Dry Roasted Cashew Nuts.
• 300 calories of Roasted Cashews have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dry Roasted Cashew Nuts as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Roasted Cashews vs Canned Green Snap Beans:

• 300 calories of Roasted Cashews have 2.1 times more Copper than Canned Green Snap Beans.
• While 300 kcal of Canned Green Snap Beans, Solids with Salt contain 22.5 times more Calcium, 4.1 times more Iron, 1.4 times more Magnesium, 5.8 times more Manganese, 4.6 times more Potassium, 457.8 times more Sodium and 1503.7 times more Water than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Canned Green Snap Beans contain similar levels of Phosphorus, Selenium and Zinc per 300 calories.
• 300 calories of Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Cashews have 4.1 times more Fat, 3.6 times more Saturated Fat and 3.5 times more Omega 6 than Canned Green Snap Beans.
• While 300 kcal of Canned Green Snap Beans, Solids with Salt contain 22.2 times more Omega 3, 3.5 times more Carbohydrate, 7.9 times more Sugars, 17.3 times more Fiber and 1.9 times more Protein than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Canned Green Snap Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Cashews provide inadequate amounts of Omega 3 and Fiber