Comparing Nutrients in 1 kilogram Canned Green Snap Beans with Liquids VS Boiled Yellow Snap Beans with Salt

Macros Ratio

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

Macro Nutrients

	Canned Green Snap Beans with Liquids	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	5.17% 150kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	39.5% 15g	87% 33g	38g per day for Men 19-50 years
Protein	14.3% 8g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	43% 0.56mg	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	45% 180μg	82.5% 330μg	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	37.8% 34mg	108% 97mg	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	9.33% 1.4mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	399% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	114% 1.03mg	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	113% 9mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	128% 2.94mg	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	27% 190mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.6% 947g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids VS Boiled Yellow Snap Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Snap Beans with Liquids versus 1 kg of Boiled Yellow Snap Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Green Snap Beans with Liquids vs Boiled Yellow Snap Beans with Salt:

• 1 kilogram of Canned Green Snap Beans with Liquids has 1.4 times more Vitamin B5 than Boiled Yellow Snap Beans with Salt.
• While 1 kg of Boiled and Drained Yellow Snap Beans with Salt contains 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 Solids and Liquids.
• 1 kilogram of Canned Green Snap Beans with Liquids have insufficient amounts of Vitamin B3 and Vitamin E
• 1 kilogram of Boiled Yellow Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Canned Green Snap Beans Solids and Liquids as well as Boiled and Drained Yellow Snap Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Snap Beans with Liquids vs Boiled Yellow Snap Beans with Salt:

• 1 kg of Boiled and Drained Yellow Snap Beans with Salt contains 1.9 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 2.1 times more Phosphorus, 3.3 times more Potassium, 17.1 times more Sodium and 1.8 times more Zinc than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans with Liquids and Boiled Yellow Snap Beans with Salt contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Canned Green Snap Beans with Liquids lack sufficient amounts of Zinc
• Both Canned Green Snap Beans Solids and Liquids as well as Boiled and Drained Yellow Snap Beans with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Yellow Snap Beans with Salt contains 2.8 times more Omega 3, 2.3 times more Carbohydrate, 2.2 times more Fiber and 2.4 times more Protein than Canned Green Snap Beans Solids and Liquids.
• 1 kilogram of Canned Green Snap Beans with Liquids provide inadequate amounts of Protein
• Both Canned Green Snap Beans Solids and Liquids as well as Boiled and Drained Yellow Snap Beans with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.