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

Weight per 500 calories

• Canned Green Snap Beans with Liquids and Salt: 3333g
• Microwaved Green Snap Beans: 1515g

Microwaved Green Snap Beans have 2.2 times more energy per unit of mass than Canned Green Snap Beans Solids and Liquids with Salt, which is low in comparison to other foods. Canned Green Snap Beans with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Green Snap Beans with Liquids and Salt or Microwaved Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.84% 5.67g	7.8% 7.58g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	NA	32g per day for Men 19-50 years
Omega 3	115% 1.83g	NA	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	74.7% 97g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	67.3% 48.8g	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	30.3% 22g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	132% 50g	136% 51.5g	38g per day for Men 19-50 years
Protein	43% 24g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	48% 433μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	87.4% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	145% 1.88mg	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	217% 867μg	178% 712μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.5% 73.3mg	123% 111mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.44% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	806% 967μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	97% 967mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	152% 1.36mg	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	425% 34mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	101% 424mg	420mg per day for Men 19-50 years
Manganese	297% 6.83mg	219% 5.03mg	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	85.7% 600mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	90% 3067mg	144% 4894mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	427% 6400mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	52.3% 5.76mg	11mg per day for Men 19-50 years
Water	85.6% 3169g	37% 1364g	3700g per day for Men 19-50 years

Canned Green Snap Beans With Liquids And Salt VS Microwaved Green Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Green Snap Beans with Liquids and Salt or Microwaved Green Snap Beans?

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

• 500 calories of Canned Green Snap Beans with Liquids and Salt have 1.2 times more Vitamin B9 than Microwaved Green Snap Beans.
• While 500 kcal of Microwaved Green Snap Beans contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Green Snap Beans Solids and Liquids with Salt.

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

• 500 calories of Canned Green Snap Beans with Liquids and Salt have 2.7 times more Iron, 1.4 times more Manganese, 140.8 times more Sodium, 2.1 times more Zinc and 2.3 times more Water than Microwaved Green Snap Beans.
• While 500 kcal of Microwaved Green Snap Beans contain 1.6 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Microwaved Green Snap Beans contain similar levels of Calcium, Copper, Magnesium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Microwaved Green Snap Beans contain 1.5 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Microwaved Green Snap Beans offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.