Comparing Nutrients in 300 calories Cooked Tree Fern with Salt VS Canned Yellow Snap Beans

Weight per 300 calories

• Cooked Tree Fern with Salt: 750g
• Canned Yellow Snap Beans: 1500g

Cooked Tree Fern with Salt has 2 times more energy per 100g than Canned Yellow Snap Beans. It has 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 Tree Fern with Salt or Canned Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Cooked Tree Fern with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	NA	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	62% 81g	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	73% 27.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	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	28% 113μg	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	250% 225mg	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	NA	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	491% 590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	6% 60mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	15% 1.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	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	4.3% 30mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.5mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	121% 1808mg	251% 3765mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	39.5% 4.35mg	11mg per day for Men 19-50 years
Water	18% 665g	38% 1400g	3700g per day for Men 19-50 years

Cooked Tree Fern With Salt VS Canned Yellow Snap Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Tree Fern with Salt or Canned Yellow Snap Beans?

Lets compare vitamin content per 300 calories of Cooked Tree Fern with Salt vs Canned Yellow Snap Beans:

• 300 calories of Cooked Tree Fern with Salt have 2.7 times more Vitamin B2, 8.7 times more Vitamin B3, 2.4 times more Vitamin B6 and 3.1 times more Vitamin C than Canned Yellow Snap Beans.
• While 300 kcal of Canned Yellow Snap Beans, Solids with Salt contain more Vitamin B1, 4.1 times more Vitamin B5 and 4.3 times more Vitamin B9 than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Canned Yellow Snap Beans provide similar amounts of Vitamin A per 300 calories.
• 300 calories of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B1
• Both Cooked Tree Fern with Salt 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 Tree Fern with Salt vs Canned Yellow Snap Beans:

• 300 calories of Cooked Tree Fern with Salt have 2.7 times more Copper and 1.3 times more Manganese than Canned Yellow Snap Beans.
• While 300 kcal of Canned Yellow Snap Beans, Solids with Salt contain 6.5 times more Calcium, 11.3 times more Iron, 5.2 times more Magnesium, 9.5 times more Phosphorus, 43.6 times more Potassium, 2.1 times more Sodium, 1.9 times more Zinc and 2.1 times more Water than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Canned Yellow Snap Beans contain similar levels of Selenium per 300 calories.
• 300 calories of Cooked Tree Fern with Salt lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Tree Fern with Salt have 1.4 times more Fiber than Canned Yellow Snap Beans.
• While 300 kcal of Canned Yellow Snap Beans, Solids with Salt contain 7.9 times more Protein than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Canned Yellow Snap Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Tree Fern with Salt provide inadequate amounts of Protein