Comparing Nutrients in 100 calories Canned Seasoned Snap Beans VS Microwaved All Styles Frozen Green Snap Beans

Weight per 100 calories

• Canned Seasoned Snap Beans: 625g
• Microwaved All Styles Frozen Green Snap Beans: 303g

Microwaved All Styles Frozen Green Snap Beans have 2.1 times more energy per unit of mass than Canned Seasoned Snap Beans, which is low in comparison to other foods. Canned Seasoned Snap Beans having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Seasoned Snap Beans or Microwaved All Styles Frozen Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Seasoned Snap Beans	17%	9%	74%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Canned Seasoned Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.3% 1.24g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	11% 7.88g	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	5.7% 4.12g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.24g	g per day for Men 19-50 years
Fiber	24.7% 9.38g	27% 10.3g	38g per day for Men 19-50 years
Protein	9.26% 5.2g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	18% 163μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	14.7% 0.19mg	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	9.1% 36.4μg	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	21.5% 19.4mg	37% 33.3mg	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	NA	8.5% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	13.8% 138mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	22.2% 0.2mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81.3mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	43.5% 1mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	5.5% 3.03μg	55μg per day for Men 19-50 years
Sodium	155% 2331mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	7.95% 0.88mg	8.54% 0.94mg	11mg per day for Men 19-50 years
Water	16% 589g	7.37% 273g	3700g per day for Men 19-50 years

Canned Seasoned Snap Beans VS Microwaved All Styles Frozen Green Snap Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Seasoned Snap Beans or Microwaved All Styles Frozen Green Snap Beans?

Lets compare vitamin content per 100 calories of Canned Seasoned Snap Beans vs Microwaved All Styles Frozen Green Snap Beans:

• 100 calories of Canned Seasoned Snap Beans have 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While 100 kcal of Microwaved All Styles Frozen Green Snap Beans contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin C than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.

Comparing minerals per 100 calories for Canned Seasoned Snap Beans vs Microwaved All Styles Frozen Green Snap Beans:

• 100 calories of Canned Seasoned Snap Beans have 1.9 times more Copper, 1.2 times more Iron, 2 times more Manganese, 256.4 times more Sodium and 2.2 times more Water than Microwaved All Styles Frozen Green Snap Beans.
• While 100 kcal of Microwaved All Styles Frozen Green Snap Beans contain 1.3 times more Calcium, 1.3 times more Phosphorus and 2.4 times more Selenium than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Magnesium, Potassium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Canned Seasoned Snap Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of macro-nutrients per 100 kcal
• Both Canned Seasoned Snap Beans and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 calories.
• Both Canned Seasoned Snap Beans as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Omega 6 in 100 calories.