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

Weight per 500 calories

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

Microwaved Green Snap Beans have 2.2 times more energy per 100g than Canned Green Snap Beans with Liquids and Salt. It has low energy density when compared to other foods. Canned Green Snap Beans Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 500 calories of Microwaved Green Snap Beans have 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 with Liquids and Salt.
• Both Microwaved Green Snap Beans and Canned Green Snap Beans with Liquids and Salt provide similar amounts of Vitamin B9 per 500 calories.

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

• 500 calories of Microwaved Green Snap Beans have 1.2 times more Phosphorus and 1.6 times more Potassium than Canned Green Snap Beans with Liquids and Salt.
• While 500 kcal of Canned Green Snap Beans Solids and Liquids with Salt contain 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.
• Both Microwaved Green Snap Beans and Canned Green Snap Beans with Liquids and Salt contain similar levels of Calcium, Copper and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

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