Comparing Nutrients in 500 calories Canned Green Snap Beans VS Boiled Green Snap Beans

Weight per 500 calories

• Canned Green Snap Beans: 2381g
• Boiled Green Snap Beans: 1429g

Boiled and Drained Green Snap Beans have 1.7 times more energy per unit of mass than Canned Green Snap Beans, Solids with Salt, which is low in comparison to other foods. Canned Green Snap Beans having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Green Snap Beans or Boiled Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Boiled Green Snap Beans	18%	6%	76%

Macro Nutrients

	Canned Green Snap Beans	Boiled Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.76g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	2.86% 0.91g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	79.5% 1.27g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	86.6% 113g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	71.5% 52g	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	20.4% 14.8g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	119% 45.2g	120% 45.7g	38g per day for Men 19-50 years
Protein	44.6% 25g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Boiled Green Snap Beans	Recommended Dietary Allowance
Vitamin A	47.6% 429μg	50.8% 457μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.2% 1.1mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	61.5% 0.8mg	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	143% 571μg	118% 471μg	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	74% 66.7mg	154% 139mg	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	4.76% 0.71mg	44% 6.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	772% 926μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Boiled Green Snap Beans	Recommended Dietary Allowance
Calcium	88% 881mg	63% 629mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	90% 0.81mg	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	265% 21mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	61.2% 257mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	177% 4.07mg	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	75% 524mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	61.3% 2086mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.52μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	425% 6381mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	60% 2227g	34.4% 1275g	3700g per day for Men 19-50 years

Canned Green Snap Beans VS Boiled Green Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Green Snap Beans or Boiled Green Snap Beans?

Lets compare vitamin content per 500 calories of Canned Green Snap Beans vs Boiled Green Snap Beans:

• 500 calories of Canned Green Snap Beans have 4.5 times more Vitamin B5, 1.2 times more Vitamin B9 and 1.4 times more Vitamin K than Boiled Green Snap Beans.
• While 500 kcal of Boiled and Drained Green Snap Beans contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin C and 9.2 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Boiled Green Snap Beans provide similar amounts of Vitamin A and Vitamin B6 per 500 calories.
• 500 calories of Canned Green Snap Beans have insufficient amounts of Vitamin E
• Both Canned Green Snap Beans, Solids with Salt as well as Boiled and Drained Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Green Snap Beans vs Boiled Green Snap Beans:

• 500 calories of Canned Green Snap Beans have 1.4 times more Calcium, 2.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 3.3 times more Selenium, 446.7 times more Sodium, 1.3 times more Zinc and 1.7 times more Water than Boiled Green Snap Beans.
• Both Canned Green Snap Beans and Boiled Green Snap Beans contain similar levels of Copper, Manganese and Potassium per 500 calories.
• 500 calories of Boiled Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Green Snap Beans have 2.4 times more Fat, 2.5 times more Omega 3 and 2.4 times more Omega 6 than Boiled Green Snap Beans.
• While 500 kcal of Boiled and Drained Green Snap Beans contain 1.5 times more Sugars than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Boiled Green Snap Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Boiled Green Snap Beans provide inadequate amounts of Omega 6