Comparing Nutrients in 14 ounces Canned Green Snap Beans VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Canned Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	10.7% 14g	130g per day for Men 19-50 years
Sugars	7.9% 5.7g	NA	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	3.4% 2.46g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	7.78% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	13.4% 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	24% 95μg	18% 71.4μg	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	13.7% 12.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26.5% 0.24mg	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	44% 3.53mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	54% 1.24mg	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	12.5% 87.3mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	71% 1064mg	99% 1480mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	10% 371g	10% 374g	3700g per day for Men 19-50 years

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

• Canned Green Snap Beans, Solids with Salt have 2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 1.4 times more Vitamin A, 1.6 times more Vitamin B1 and 1.5 times more Vitamin B6 than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Canned Seasoned Snap Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 14 oz.
• Both Canned Green Snap Beans, Solids with Salt as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Green Snap Beans, Solids with Salt have 1.7 times more Calcium, 1.9 times more Iron, 1.4 times more Phosphorus and 1.4 times more Zinc than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 1.5 times more Copper, 1.8 times more Manganese and 1.4 times more Sodium than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Canned Seasoned Snap Beans have similar amounts of Magnesium, Potassium and Water per 14 oz.
• Both Canned Green Snap Beans, Solids with Salt as well as Canned Seasoned Snap Beans have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Green Snap Beans, Solids with Salt have 2.1 times more Omega 3, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Canned Seasoned Snap Beans.
• Both Canned Green Snap Beans, Solids with Salt as well as Canned Seasoned Snap Beans have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.