Comparing Nutrients in 100 calories Canned Seasoned Snap Beans VS Canned Green Snap Beans with Liquids and Salt

Weight per 100 calories

• Canned Seasoned Snap Beans: 625g
• Canned Green Snap Beans with Liquids and Salt: 667g

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

Which food has more nutrients per 100 calories - Canned Seasoned Snap Beans or Canned Green Snap Beans with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Seasoned Snap Beans	17%	9%	74%
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%

Macro Nutrients

	Canned Seasoned Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	16.8% 22g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	24.7% 9.38g	26.3% 10g	38g per day for Men 19-50 years
Protein	9.26% 5.2g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	18% 163μg	9.63% 86.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	15.4% 0.2mg	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	28% 113μg	43.3% 173μg	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	21.5% 19.4mg	16.3% 14.7mg	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	NA	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	13.8% 138mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	27.4% 0.25mg	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	36.7% 2.94mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81.3mg	20.6% 86.7mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	59.4% 1.37mg	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	14.3% 100mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	155% 2331mg	85.3% 1280mg	1500mg per day for Men 19-50 years
Zinc	7.95% 0.88mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	16% 589g	17% 634g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Seasoned Snap Beans vs Canned Green Snap Beans with Liquids and Salt:

• Canned Seasoned Snap Beans have 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Green Snap Beans Solids and Liquids with Salt.
• While Canned Green Snap Beans Solids and Liquids with Salt contain 1.5 times more Vitamin B9 than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Canned Seasoned Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Seasoned Snap Beans vs Canned Green Snap Beans with Liquids and Salt:

• Canned Seasoned Snap Beans have 1.5 times more Copper, 1.4 times more Manganese, more Selenium and 1.8 times more Sodium than Canned Green Snap Beans Solids and Liquids with Salt.
• While Canned Green Snap Beans Solids and Liquids with Salt contain 1.4 times more Calcium, 2.3 times more Iron and 2.7 times more Zinc than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Magnesium, Phosphorus, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Canned Seasoned Snap Beans and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of macro-nutrients per 100 kcal
• Both Canned Seasoned Snap Beans and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Canned Seasoned Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.