Comparing Nutrients in 14 ounces Canned Yellow Snap Beans VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	3.88% 0.66g	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	65% 84.3g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	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	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	8.15% 4.56g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	72.8% 0.87mg	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	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	45.3% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	50% 0.65mg	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	66.5% 266μg	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	55.6% 50mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	149% 1.34mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	86.6% 2mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	33% 1127mg	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	66.4% 996mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	10% 370g	7.37% 273g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Snap Beans VS Stir-Fried Lentils Sprouts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Yellow Snap Beans versus 14 oz of Stir-Fried Lentils Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Yellow Snap Beans vs Stir-Fried Lentils Sprouts with Salt:

• 14 oz of Stir-Fried Sprouted Lentils with Salt contain 14.7 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B3, 4.4 times more Vitamin B5, 4.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Yellow Snap Beans, Solids with Salt.
• 14 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Yellow Snap Beans vs Stir-Fried Lentils Sprouts with Salt:

• 14 ounces of Canned Yellow Snap Beans have 1.9 times more Calcium and 1.4 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 14 oz of Stir-Fried Sprouted Lentils with Salt contain 8.9 times more Copper, 3.4 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 8.1 times more Phosphorus, 2.6 times more Potassium and 5.5 times more Zinc than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Stir-Fried Lentils Sprouts with Salt contain similar levels of Sodium per 14 ounces.
• 14 ounces of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Stir-Fried Sprouted Lentils with Salt contain 5.1 times more Energy, 4.7 times more Carbohydrate and 7.7 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• 14 ounces of Canned Yellow Snap Beans provide inadequate amounts of Energy and Omega 3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt provide inadequate amounts of Omega 6 in 14 ounces.