Comparing Nutrients in 500 calories Canned Yellow Snap Beans VS Cooked Broccoli Raab

Weight per 500 calories

• Canned Yellow Snap Beans: 2500g
• Cooked Broccoli Raab: 2000g

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

Discover which food has more nutrients per 500 calories - Canned Yellow Snap Beans or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Yellow Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	48.4% 0.78g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 113g	48% 62.4g	130g per day for Men 19-50 years
Sugars	27% 19.5g	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	85.5% 32.5g	147% 56g	38g per day for Men 19-50 years
Protein	51.3% 28.8g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	14% 125μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.03mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	338% 4.4mg	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	200% 800μg	355% 1420μg	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	133% 120mg	822% 740mg	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	48.3% 7.25mg	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	819% 983μg	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	65% 650mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	167% 1.5mg	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	281% 22.5mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	330% 7.6mg	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	68% 475mg	234% 1640mg	700mg per day for Men 19-50 years
Potassium	80% 2725mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	418% 6275mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	66% 7.25mg	98% 11mg	11mg per day for Men 19-50 years
Water	63% 2333g	49.4% 1828g	3700g per day for Men 19-50 years

Canned Yellow Snap Beans VS Cooked Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Yellow Snap Beans or Cooked Broccoli Raab?

Lets compare vitamin content per 500 calories of Canned Yellow Snap Beans vs Cooked Broccoli Raab:

• 500 kcal of Cooked Broccoli Raab contain 36.3 times more Vitamin A, 9 times more Vitamin B1, 2 times more Vitamin B2, 8 times more Vitamin B3, 2.8 times more Vitamin B5, 4.8 times more Vitamin B6, 1.8 times more Vitamin B9, 6.2 times more Vitamin C, 7 times more Vitamin E and 5.2 times more Vitamin K than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Yellow Snap Beans vs Cooked Broccoli Raab:

• 500 calories of Canned Yellow Snap Beans have 5.6 times more Sodium and 1.3 times more Water than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 3.6 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 2.6 times more Selenium and 1.5 times more Zinc than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Cooked Broccoli Raab contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Yellow Snap Beans have 1.8 times more Carbohydrate and 1.6 times more Sugars than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 4.2 times more Fat, 5.2 times more Omega 3, 1.7 times more Fiber and 2.7 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Cooked Broccoli Raab offer comparable quantities of Energy per 500 calories.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.