Comparing Nutrients in 14 ounces Boiled Green Snap Beans with Salt VS Canned Green Snap Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans with Salt	18%	6%	76%
Canned Green Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Boiled Green Snap Beans with Salt	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Energy	4.8% 139kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	10.7% 14g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	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	33.4% 12.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans with Salt	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.44mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.16% 0.12mg	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	32.7% 131μg	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	42.8% 38.5mg	15% 13.5mg	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	12% 1.83mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	158% 190μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans with Salt	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	17.5% 175mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	31% 0.28mg	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	32.2% 2.58mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	58% 1.33mg	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	16.4% 115mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans with Salt VS Canned Green Snap Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Green Snap Beans with Salt versus 14 oz of Canned Green Snap Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Green Snap Beans with Salt vs Canned Green Snap Beans with Liquids:

• 14 ounces of Boiled Green Snap Beans with Salt have 2.2 times more Vitamin A, 3 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9, 2.9 times more Vitamin C and 3.3 times more Vitamin E than Canned Green Snap Beans with Liquids.
• While 14 oz of Canned Green Snap Beans Solids and Liquids contain 1.4 times more Vitamin B5 than Boiled and Drained Green Snap Beans with Salt.
• 14 ounces of Boiled Green Snap Beans with Salt have insufficient amounts of Vitamin B5
• 14 ounces of Canned Green Snap Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Green Snap Beans with Salt as well as Canned Green Snap Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Green Snap Beans with Salt vs Canned Green Snap Beans with Liquids:

• 14 ounces of Boiled Green Snap Beans with Salt have 1.8 times more Calcium, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium, 17.1 times more Sodium and 1.3 times more Zinc than Canned Green Snap Beans with Liquids.
• While 14 oz of Canned Green Snap Beans Solids and Liquids contain 1.4 times more Iron than Boiled and Drained Green Snap Beans with Salt.
• Both Boiled Green Snap Beans with Salt and Canned Green Snap Beans with Liquids contain similar levels of Copper, Manganese and Water per 14 ounces.
• 14 ounces of Canned Green Snap Beans with Liquids lack sufficient amounts of Zinc
• Both Boiled and Drained Green Snap Beans with Salt as well as Canned Green Snap Beans Solids and Liquids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Green Snap Beans with Salt have 2.8 times more Omega 3, 2.3 times more Carbohydrate, 2.1 times more Fiber and 2.4 times more Protein than Canned Green Snap Beans with Liquids.
• 14 ounces of Canned Green Snap Beans with Liquids provide inadequate amounts of Protein
• Both Boiled and Drained Green Snap Beans with Salt as well as Canned Green Snap Beans Solids and Liquids provide inadequate amounts of Energy and Omega 6 in 14 ounces.