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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids	18%	5%	77%
Yellow Snap Beans	20%	3%	77%

Macro Nutrients

	Canned Green Snap Beans with Liquids	Yellow Snap Beans	Recommended Dietary Allowance
Energy	5.17% 150kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	55% 71.3g	130g per day for Men 19-50 years
Sugars	NA	45% 32.7g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	14.3% 8g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids	Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	57% 0.74mg	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	93% 370μg	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	181% 163mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	360% 432μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids	Yellow Snap Beans	Recommended Dietary Allowance
Calcium	24% 240mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	76.7% 0.69mg	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	130% 10.4mg	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	93% 2.14mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25.6% 947g	24.4% 903g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Green Snap Beans with Liquids versus 1 kg of Yellow Snap Beans 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 Yellow Snap Beans:

• 1 kg of Raw Yellow Snap Beans contains 3.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, 4.8 times more Vitamin C and 2.9 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 Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Canned Green Snap Beans Solids and Liquids as well as Raw Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Green Snap Beans with Liquids has 1.6 times more Manganese than Yellow Snap Beans.
• While 1 kg of Raw Yellow Snap Beans contains 1.5 times more Calcium, 1.9 times more Magnesium, 2 times more Phosphorus and 2.3 times more Potassium than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans with Liquids and Yellow Snap Beans contain similar levels of Copper, Iron 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 Raw Yellow Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Yellow Snap Beans contains 2 times more Carbohydrate, 2.3 times more Fiber and 2.3 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 Raw Yellow Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.