Comparing Nutrients in 1 kilogram Canned Green Snap Beans VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Green Snap Beans	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	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	58% 75.4g	130g per day for Men 19-50 years
Sugars	20% 14.4g	30.5% 22g	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	14.3% 10.4g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 2.5g	g per day for Men 19-50 years
Fiber	50% 19g	68.4% 26g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	20% 180μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	34% 0.44mg	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	37.5% 150μg	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	31% 28mg	143% 129mg	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	2% 0.3mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	324% 389μg	373% 448μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	37% 370mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	54.4% 0.49mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	160% 3.7mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	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	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25.3% 935g	24.3% 899g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Green Snap Beans vs Frozen Green Snap Beans:

• Canned Green Snap Beans, Solids with Salt have 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.5 times more Vitamin A, 6.1 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6, 4.6 times more Vitamin C and 14 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Unprepared Frozen Green Snap Beans have similar amounts of Vitamin K per 1 kg.
• Both Canned Green Snap Beans, Solids with Salt as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Green Snap Beans, Solids with Salt have 89.3 times more Sodium than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.3 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium and 1.4 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Unprepared Frozen Green Snap Beans have similar amounts of Calcium, Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Green Snap Beans, Solids with Salt have 2 times more Omega 3 than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.6 times more Energy, 1.8 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fructose, 1.4 times more Fiber and 1.7 times more Protein than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.