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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.17% 150kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	5.2% 1.67g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	201% 262g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	13% 7.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Frozen Roasted Potatoes with Salt	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	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	NA	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	19% 17mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	NA	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	27% 920mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	128% 1920mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	NA	11mg per day for Men 19-50 years
Water	25.7% 951g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids and Salt VS Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 1.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 1.9 times more Calcium, 2 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.9 times more Potassium and 1.6 times more Sodium than Canned Green Snap Beans Solids and Liquids with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Roasted Potatoes with Salt contains 8.5 times more Energy, 8 times more Carbohydrate, 1.7 times more Fiber and 3.1 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 Energy and Protein