Comparing Nutrients in 500 calories Boiled Dock with Salt VS Canned Yellow Snap Beans

Weight per 500 calories

• Boiled Dock with Salt: 2500g
• Canned Yellow Snap Beans: 2500g

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

Discover which food has more nutrients per 500 calories - Boiled Dock with Salt or Canned Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Boiled Dock with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	48.4% 0.78g	1.6g per day for Men 19-50 years
Omega 6	NA	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73.3g	86.5% 113g	130g per day for Men 19-50 years
Sugars	NA	27% 19.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	85.5% 32.5g	38g per day for Men 19-50 years
Protein	81.7% 45.8g	51.3% 28.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	483% 4350μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	71% 0.93mg	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	50% 200μg	200% 800μg	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	731% 658mg	133% 120mg	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	NA	48.3% 7.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	819% 983μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	95% 950mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	106% 0.95mg	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	650% 52mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	530% 2225mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	329% 7.58mg	217% 5mg	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	186% 1300mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	236% 8025mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	398% 5975mg	418% 6275mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	66% 7.25mg	11mg per day for Men 19-50 years
Water	63.2% 2340g	63% 2333g	3700g per day for Men 19-50 years

Boiled Dock With Salt VS Canned Yellow Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Dock with Salt or Canned Yellow Snap Beans?

Lets compare vitamin content per 500 calories of Boiled Dock with Salt vs Canned Yellow Snap Beans:

• 500 calories of Boiled Dock with Salt have 34.8 times more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B6 and 5.5 times more Vitamin C than Canned Yellow Snap Beans.
• While 500 kcal of Canned Yellow Snap Beans, Solids with Salt contain 3.6 times more Vitamin B5 and 4 times more Vitamin B9 than Boiled and Drained Dock with Salt.
• Both Boiled and Drained Dock with Salt as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Dock with Salt vs Canned Yellow Snap Beans:

• 500 calories of Boiled Dock with Salt have 1.5 times more Calcium, 3 times more Copper, 2.3 times more Iron, 6.8 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 2.9 times more Potassium and 2.3 times more Selenium than Canned Yellow Snap Beans.
• While 500 kcal of Canned Yellow Snap Beans, Solids with Salt contain 1.7 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Canned Yellow Snap Beans contain similar levels of Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Dock with Salt have 6.4 times more Fat and 1.6 times more Protein than Canned Yellow Snap Beans.
• While 500 kcal of Canned Yellow Snap Beans, Solids with Salt contain 1.5 times more Carbohydrate than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Canned Yellow Snap Beans offer comparable quantities of Energy per 500 calories.