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

Macros Ratio

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

Macro Nutrients

	Canned Yellow Snap Beans with Liquids	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	13% 17g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	4.27% 3.1g	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	1.8% 1.3g	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	% 1.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	20% 7.54g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans with Liquids	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	18% 71.4μg	27.8% 111μg	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	17.6% 16mg	12.3% 11mg	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	6.1% 0.91mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans with Liquids	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	15% 0.13mg	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	44.7% 3.57mg	52.6% 4.2mg	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	58% 1.33mg	28% 0.65mg	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	10.8% 75.4mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 376g	10% 371g	3700g per day for Men 19-50 years

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

• Canned Yellow Snap Beans Solids and Liquids have 1.6 times more Vitamin B1, 1.4 times more Vitamin C and 7.7 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 4.5 times more Vitamin A, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per 14 oz.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Yellow Snap Beans Solids and Liquids have 2.1 times more Copper and 2.1 times more Manganese than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 1.6 times more Calcium than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per 14 oz.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Drained Solids of Canned Green Snap Beans without Salt contain 4.5 times more Omega 3, 1.3 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Carbohydrate per 14 oz.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.