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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	5.17% 150kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	NA	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	49.3% 64g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	44.4% 32.2g	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	20% 14.5g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	39.5% 15g	89.5% 34g	38g per day for Men 19-50 years
Protein	13% 7.2g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	95% 1.24mg	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	118% 470μg	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	24.4% 22mg	81% 73mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	242% 290μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	29% 290mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	100% 0.9mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	144% 3.32mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	128% 1920mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	25.7% 951g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids and Salt VS Microwaved 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 Microwaved 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 Microwaved Green Snap Beans:

• 1 kg of Microwaved Green Snap Beans contains 5.2 times more Vitamin B1, 3.8 times more Vitamin B2, 3.9 times more Vitamin B3, 2.8 times more Vitamin B5, 4.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Canned Green Snap Beans Solids and Liquids with Salt.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

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

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 1.2 times more Iron and 64 times more Sodium than Microwaved Green Snap Beans.
• While 1 kg of Microwaved Green Snap Beans contains 1.9 times more Calcium, 2.4 times more Copper, 2.2 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus and 3.5 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Microwaved Green Snap Beans contain similar levels of Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Microwaved Green Snap Beans contains 2 times more Carbohydrate, 2.6 times more Sugars, 2.3 times more Fiber and 3.2 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• 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 Microwaved Green Snap Beans provide inadequate amounts of Energy in one kilogram.