Comparing Nutrients in 1 kilogram Canned Green Snap Beans VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Canned Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	7.24% 210kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	20% 14.4g	36% 26g	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	8.55% 6.2g	18.8% 13.6g	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	% 6.3g	% 8.3g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 4.1g	g per day for Men 19-50 years
Fiber	50% 19g	89.5% 34g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	20% 180μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	48.5% 0.63mg	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	60% 240μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31% 28mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	324% 389μg	481% 577μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	37% 370mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	73.3% 0.66mg	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	111% 8.9mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	143% 3.3mg	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	31.4% 220mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	179% 2680mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25.3% 935g	24.3% 899g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Microwaved All Styles Frozen Green Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Snap Beans versus 1 kg of Microwaved All Styles Frozen Green 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 vs Microwaved All Styles Frozen Green Snap Beans:

• 1 kilogram of Canned Green Snap Beans has 2 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 4.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 3.9 times more Vitamin C, 14 times more Vitamin E and 1.5 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E

Comparing minerals per 1 kilogram for Canned Green Snap Beans vs Microwaved All Styles Frozen Green Snap Beans:

• 1 kilogram of Canned Green Snap Beans has 89.3 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 1.6 times more Calcium, 1.7 times more Copper, 2.2 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.6 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Canned Green Snap Beans, Solids with Salt as well as Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 1.7 times more Carbohydrate, 1.8 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Canned Green Snap Beans provide inadequate amounts of Protein
• Both Canned Green Snap Beans, Solids with Salt as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.