Comparing Nutrients in 500 calories Canned Yellow Snap Beans VS Brussels Sprouts

Weight per 500 calories

• Canned Yellow Snap Beans: 2500g
• Brussels Sprouts: 1163g

Raw Brussels Sprouts have 2.2 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.

Discover which food has more nutrients per 500 calories - Canned Yellow Snap Beans or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Yellow Snap Beans	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	48.4% 0.78g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	3.08% 0.52g	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	80% 104g	130g per day for Men 19-50 years
Sugars	27% 19.5g	35.3% 25.6g	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	15% 11g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.35g	g per day for Men 19-50 years
Fiber	85.5% 32.5g	116% 44g	38g per day for Men 19-50 years
Protein	51.3% 28.8g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	14% 125μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.03mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	196% 2.55mg	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	177% 709μg	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	1098% 988mg	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	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	819% 983μg	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Brussels Sprouts	Recommended Dietary Allowance
Calcium	65% 650mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	281% 22.5mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	170% 3.9mg	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	115% 802mg	700mg per day for Men 19-50 years
Potassium	80% 2725mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	418% 6275mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	66% 7.25mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	63% 2333g	27% 1000g	3700g per day for Men 19-50 years

Canned Yellow Snap Beans VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Yellow Snap Beans or Brussels Sprouts?

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

• 500 calories of Canned Yellow Snap Beans have 1.3 times more Vitamin B2 than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 3.5 times more Vitamin A, 4.3 times more Vitamin B1, 1.7 times more Vitamin B3, 2.8 times more Vitamin B6, 8.2 times more Vitamin C, 1.4 times more Vitamin E and 2.1 times more Vitamin K than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Brussels Sprouts provide similar amounts of Vitamin B5 and Vitamin B9 per 500 calories.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Yellow Snap Beans have 1.3 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium, 1.3 times more Manganese, 21.6 times more Sodium, 1.5 times more Zinc and 2.3 times more Water than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.7 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Selenium than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Brussels Sprouts contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Brussels Sprouts contain 1.5 times more Omega 3, 1.3 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Brussels Sprouts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 500 calories.