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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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	12.8% 16.6g	23% 30g	130g per day for Men 19-50 years
Sugars	7.9% 5.7g	12% 8.77g	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	5.7% 4.13g	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	% 3.65g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.99g	g per day for Men 19-50 years
Fiber	20% 7.54g	27% 10.3g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	8.26% 0.41mg	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	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	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 154μg	148% 178μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	44% 3.53mg	42% 3.37mg	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	30% 0.69mg	63.7% 1.46mg	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	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	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	71% 1064mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	10% 371g	9.65% 357g	3700g per day for Men 19-50 years

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

• Canned Green Snap Beans, Solids with Salt have 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.5 times more Vitamin A, 6.1 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6, 4.6 times more Vitamin C and 14 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Unprepared Frozen Green Snap Beans have similar amounts of Vitamin K per 14 oz.
• Both Canned Green Snap Beans, Solids with Salt as well as Unprepared Frozen Green 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 Frozen Green Snap Beans:

• Canned Green Snap Beans, Solids with Salt have 89.3 times more Sodium than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.3 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium and 1.4 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Unprepared Frozen Green Snap Beans have similar amounts of Calcium, Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Green Snap Beans, Solids with Salt have 2 times more Omega 3 than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.6 times more Energy, 1.8 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fructose, 1.4 times more Fiber and 1.7 times more Protein than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.