Comparing Nutrients in 14 ounces Canned Yellow Snap Beans VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Yellow Snap Beans	Brussels Sprouts	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	39.7% 15g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	67% 0.87mg	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	31.8% 127μg	60.5% 242μg	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	21% 19mg	375% 337mg	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	7.67% 1.15mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Brussels Sprouts	Recommended Dietary Allowance
Calcium	10.3% 103mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	44.7% 3.57mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	58% 1.34mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	66.4% 996mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	10% 370g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Snap Beans VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Yellow Snap Beans versus 14 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Yellow Snap Beans vs Brussels Sprouts:

• 14 oz of Raw Brussels Sprouts contain 7.6 times more Vitamin A, 9.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.4 times more Vitamin B5, 5.9 times more Vitamin B6, 1.9 times more Vitamin B9, 17.7 times more Vitamin C, 3 times more Vitamin E and 4.5 times more Vitamin K than Canned Yellow Snap Beans, Solids with Salt.
• 14 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Canned Yellow Snap Beans, Solids with Salt as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Yellow Snap Beans vs Brussels Sprouts:

• 14 ounces of Canned Yellow Snap Beans have 10 times more Sodium than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.6 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 3.6 times more Potassium, 4 times more Selenium and 1.4 times more Zinc than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Brussels Sprouts contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Brussels Sprouts contain 3.2 times more Omega 3, 2 times more Carbohydrate, 2.8 times more Sugars, 2.9 times more Fiber and 2.9 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• 14 ounces of Canned Yellow Snap Beans provide inadequate amounts of Omega 3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in 14 ounces.