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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%

Macro Nutrients

	Boiled Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.82% 0.14g	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% 13g	130g per day for Men 19-50 years
Sugars	20% 14.4g	6.84% 4.96g	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	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	14% 127μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	6.1% 0.079mg	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	25.8% 103μg	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	9.7% 8.73mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	158% 190μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	17.5% 175mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	16.3% 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	32.2% 2.58mg	50.6% 4.05mg	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	35.4% 0.81mg	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	10.2% 71.4mg	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	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	51% 762mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10% 377g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Snap Beans have 2.5 times more Vitamin A, 4.9 times more Vitamin B1, 4.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9, 4.4 times more Vitamin C, 23 times more Vitamin E and 1.7 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
• While Canned Green Snap Beans Solids and Liquids with Salt contain 1.4 times more Vitamin B5 than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Green Snap Beans have 1.5 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.6 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• While Canned Green Snap Beans Solids and Liquids with Salt contain 1.6 times more Iron, 192 times more Sodium and 1.4 times more Zinc than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Water per 14 oz.
• Both Boiled and Drained Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Snap Beans have 2.3 times more Energy, 1.6 times more Omega 3, 2.4 times more Carbohydrate, 2.9 times more Sugars, 2.1 times more Fiber and 2.6 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Boiled and Drained Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.