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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Boiled Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	5.17% 150kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	26% 19g	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	79% 30g	38g per day for Men 19-50 years
Protein	13% 7.2g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	46% 0.6mg	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	65% 260μg	57.5% 230μg	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	24.4% 22mg	45.6% 41mg	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	1.33% 0.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	242% 290μg	318% 381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	29% 290mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	65.6% 0.59mg	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	128% 10mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	125% 2.88mg	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	25.7% 180mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	128% 1920mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25.7% 951g	24.7% 914g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Green Snap Beans with Liquids and Salt versus 1 kg of Boiled 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 with Liquids and Salt vs Boiled Frozen Green Snap Beans:

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 2.2 times more Vitamin B5 than Boiled Frozen Green Snap Beans.
• While 1 kg of Drained Boiled Frozen Green Snap Beans without Salt contains 1.6 times more Vitamin A, 2.3 times more Vitamin B1, 4.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 1.9 times more Vitamin C and 1.3 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Frozen Green Snap Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3
• 1 kilogram of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 1.5 times more Iron, 192 times more Sodium and 1.5 times more Zinc than Boiled Frozen Green Snap Beans.
• While 1 kg of Drained Boiled Frozen Green Snap Beans without Salt contains 1.4 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Frozen Green Snap Beans contain similar levels of Water per one kilogram.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Drained Boiled Frozen Green Snap Beans without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Drained Boiled Frozen Green Snap Beans without Salt contains 2 times more Carbohydrate, 1.5 times more Sugars, 2 times more Fiber and 2.1 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Frozen Green Snap Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Drained Boiled Frozen Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.