Comparing Nutrients in 14 ounces Canned Green Snap Beans VS Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Green Snap Beans	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	3% 87.3kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	23% 30g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	12% 8.8g	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	1.8% 1.3g	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	% 1.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	13% 0.17mg	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	27.8% 111μg	15% 59.5μg	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	12.3% 11mg	57% 51mg	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	0.79% 0.12mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 154μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	15% 151mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	21.6% 0.19mg	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	52.6% 4.2mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	66.4% 1.53mg	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	11.3% 79.4mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	10% 371g	9.64% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Green Snap Beans vs Frozen Yellow Snap Beans:

• Drained Solids of Canned Green Snap Beans without Salt have 2.6 times more Vitamin A, 2.4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 6.2 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.6 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Unprepared Frozen Yellow Snap Beans have similar amounts of Vitamin K per 14 oz.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Canned Green Snap Beans vs Frozen Yellow Snap Beans:

• Drained Solids of Canned Green Snap Beans without Salt have 1.2 times more Iron than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 1.4 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Unprepared Frozen Yellow Snap Beans have similar amounts of Calcium and Water per 14 oz.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Drained Solids of Canned Green Snap Beans without Salt have 2.2 times more Omega 3 than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 1.5 times more Energy, 1.8 times more Carbohydrate, 2.8 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.