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

Weight per 500 calories

• Canned Beets with Liquids and Salt: 1667g
• Microwaved Green Snap Beans: 1515g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Canned Beets 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	1.55% 1.5g	7.8% 7.58g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	74.7% 97g	130g per day for Men 19-50 years
Sugars	150% 109g	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	4.6% 3.33g	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	% 4.67g	% 22g	g per day for Men 19-50 years
Sucrose	% 87.5g	% 5g	g per day for Men 19-50 years
Fiber	52.6% 20g	136% 51.5g	38g per day for Men 19-50 years
Protein	21.7% 12g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	1.85% 16.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	87.4% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	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	121% 483μg	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	52% 46.7mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	30% 300mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	152% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	11% 438μg	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	152% 12mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	101% 424mg	420mg per day for Men 19-50 years
Manganese	298% 6.85mg	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	35.7% 250mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	78% 2650mg	144% 4894mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	NA	55μg per day for Men 19-50 years
Sodium	159% 2383mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	52.3% 5.76mg	11mg per day for Men 19-50 years
Water	41% 1522g	37% 1364g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Microwaved Green Snap Beans contain 7.1 times more Vitamin B1, 1.8 times more Vitamin B2, 4.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Beets Solids and Liquids with Salt.

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

• 500 calories of Canned Beets with Liquids and Salt have 1.4 times more Manganese and 52.4 times more Sodium than Microwaved Green Snap Beans.
• While 500 kcal of Microwaved Green Snap Beans contain 2.8 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium, 3 times more Phosphorus and 1.8 times more Potassium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Microwaved Green Snap Beans contain similar levels of Iron, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Beets with Liquids and Salt have 1.2 times more Carbohydrate and 2.2 times more Sugars than Microwaved Green Snap Beans.
• While 500 kcal of Microwaved Green Snap Beans contain 6.6 times more Fructose, 2.6 times more Fiber and 2.9 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Microwaved Green Snap Beans offer comparable quantities of Energy per 500 calories.