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

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Canned Green Snap Beans: 2381g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Cooked Broccoli Raab	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	10% 9.76g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	251% 4g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	76.7% 100g	130g per day for Men 19-50 years
Sugars	17% 12.4g	47.3% 34.3g	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	6.62% 4.8g	20.4% 14.8g	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	% 4.6g	% 15g	g per day for Men 19-50 years
Sucrose	% 3g	% 4.3g	g per day for Men 19-50 years
Fiber	147% 56g	119% 45.2g	38g per day for Men 19-50 years
Protein	137% 76.6g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	504% 4540μg	47.6% 429μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	84.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	55% 0.71mg	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	355% 1420μg	143% 571μg	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	822% 740mg	74% 66.7mg	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	337% 50.6mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	772% 926μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	236% 2360mg	88% 881mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	103% 0.93mg	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	318% 25.4mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	181% 4.17mg	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	234% 1640mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	17.3% 9.52μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	425% 6381mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	60% 2227g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Broccoli Raab have 10.6 times more Vitamin A, 8.9 times more Vitamin B1, 2.6 times more Vitamin B2, 8.2 times more Vitamin B3, 1.9 times more Vitamin B5, 6.2 times more Vitamin B6, 2.5 times more Vitamin B9, 11.1 times more Vitamin C, 70.8 times more Vitamin E and 5.5 times more Vitamin K than Canned Green Snap Beans.
• 500 calories of Canned Green Snap Beans have insufficient amounts of Vitamin E
• Both Cooked Broccoli Raab as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Broccoli Raab have 2.7 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 3 times more Potassium, 2.7 times more Selenium and 2.4 times more Zinc than Canned Green Snap Beans.
• While 500 kcal of Canned Green Snap Beans, Solids with Salt contain 5.7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Green Snap Beans contain similar levels of Iron and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 1.3 times more Omega 3, 1.2 times more Fiber and 3.1 times more Protein than Canned Green Snap Beans.
• While 500 kcal of Canned Green Snap Beans, Solids with Salt contain 3.1 times more Omega 6, 1.6 times more Carbohydrate, 2.8 times more Sugars and 3.1 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Green Snap Beans offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6