Comparing Nutrients in 100 calories Canned Yellow Snap Beans with Liquids VS Frozen Yellow Snap Beans

Weight per 100 calories

• Canned Yellow Snap Beans with Liquids: 667g
• Frozen Yellow Snap Beans: 303g

Unprepared Frozen Yellow Snap Beans have 2.2 times more energy per unit of mass than Canned Yellow Snap Beans Solids and Liquids, which is low in comparison to other foods. Canned Yellow Snap Beans with Liquids having very low energy density.

Which food has more nutrients per 100 calories - Canned Yellow Snap Beans with Liquids or Frozen Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans with Liquids	18%	5%	77%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Yellow Snap Beans with Liquids	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	17.7% 23g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	9.28% 6.73g	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	26.3% 10g	22.3% 8.5g	38g per day for Men 19-50 years
Protein	9.52% 5.33g	9.74% 5.45g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans with Liquids	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	2.96% 26.7μg	2.36% 21.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	9.45% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	5.15% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	9.8% 0.13mg	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	30% 120μg	11.4% 45.5μg	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	29.6% 26.7mg	43.4% 39mg	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	10.2% 1.53mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 208μg	114% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans with Liquids	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	16% 160mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	16.5% 0.15mg	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	75% 6mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	50.7% 1.17mg	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	18% 127mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.22% 93mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	17% 631g	7.36% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Yellow Snap Beans with Liquids vs Frozen Yellow Snap Beans:

• Canned Yellow Snap Beans Solids and Liquids have 1.3 times more Vitamin A, 1.2 times more Vitamin B2, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9, 10.1 times more Vitamin E and 1.5 times more Vitamin K than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 1.8 times more Vitamin B1 and 1.5 times more Vitamin C than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Unprepared Frozen Yellow Snap Beans have similar amounts of Vitamin B3 per 100 kcal.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Yellow Snap Beans with Liquids vs Frozen Yellow Snap Beans:

• Canned Yellow Snap Beans Solids and Liquids have 1.3 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 10.3 times more Sodium, 1.7 times more Zinc and 2.3 times more Water than Unprepared Frozen Yellow Snap Beans.
• Both Canned Yellow Snap Beans Solids and Liquids and Unprepared Frozen Yellow Snap Beans have similar amounts of Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Unprepared Frozen Yellow Snap Beans contain 1.6 times more Sugars than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Unprepared Frozen Yellow Snap Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.