Comparing Nutrients in 500 calories Canned Green Snap Beans with Liquids VS Canned Yellow Snap Beans with Liquids and Salt

Weight per 500 calories

• Canned Green Snap Beans with Liquids: 3333g
• Canned Yellow Snap Beans with Liquids and Salt: 3333g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Green Snap Beans with Liquids or Canned Yellow Snap Beans with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids	18%	5%	77%
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%

Macro Nutrients

	Canned Green Snap Beans with Liquids	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	89.7% 117g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.7g	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	132% 50g	132% 50g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	59.3% 533μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	77% 1mg	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	150% 600μg	150% 600μg	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	126% 113mg	126% 113mg	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	31% 4.67mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	867% 1040μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	80% 800mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	259% 2.33mg	259% 2.33mg	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	375% 30mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	486% 11mg	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	90% 633mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	90% 3067mg	96% 3267mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	576% 8633mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	85.3% 3156g	85.3% 3156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Green Snap Beans with Liquids vs Canned Yellow Snap Beans with Liquids and Salt:

• Canned Green Snap Beans Solids and Liquids have 4 times more Vitamin A and 4.7 times more Vitamin E than Canned Yellow Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 500 kcal.
• Both Canned Green Snap Beans Solids and Liquids as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Green Snap Beans with Liquids vs Canned Yellow Snap Beans with Liquids and Salt:

• Canned Yellow Snap Beans Solids and Liquids with Salt contain 18.5 times more Sodium than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans Solids and Liquids and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Canned Green Snap Beans Solids and Liquids and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Canned Green Snap Beans Solids and Liquids and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Canned Green Snap Beans Solids and Liquids as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.