Comparing Nutrients in 500 calories Canned Yellow Snap Beans VS Broccoli

Weight per 500 calories

• Canned Yellow Snap Beans: 2500g
• Broccoli: 1471g

Raw Broccoli has 1.7 times more energy per unit of mass than Canned Yellow Snap Beans, Solids with Salt, which is low in comparison to other foods. Canned Yellow Snap Beans having very low energy density.

Which food has more nutrients per 500 calories - Canned Yellow Snap Beans or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Yellow Snap Beans	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	48.4% 0.78g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	27% 19.5g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	85.5% 32.5g	101% 38.2g	38g per day for Men 19-50 years
Protein	51.3% 28.8g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	14% 125μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.03mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	819% 983μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Broccoli	Recommended Dietary Allowance
Calcium	65% 650mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	80% 2725mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	418% 6275mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	66% 7.25mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	63% 2333g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 3.6 times more Vitamin A, 2.8 times more Vitamin B1, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6, 10.9 times more Vitamin C, 1.6 times more Vitamin E and 1.5 times more Vitamin K than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans, Solids with Salt and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Yellow Snap Beans, Solids with Salt have 1.3 times more Copper, 2.1 times more Iron, 1.6 times more Manganese, 12.9 times more Sodium, 1.2 times more Zinc and 1.8 times more Water than Raw Broccoli.
• While Raw Broccoli contains 2 times more Phosphorus, 1.7 times more Potassium and 3.7 times more Selenium than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans, Solids with Salt and Raw Broccoli have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli contains 2.2 times more Fat, 3 times more Saturated Fat, 1.3 times more Sugars and 1.4 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans, Solids with Salt and Raw Broccoli have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.