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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans with Salt	18%	6%	76%
Canned Green Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Boiled Green Snap Beans with Salt	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Energy	12% 350kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.8g	27% 35g	130g per day for Men 19-50 years
Sugars	50% 36.3g	NA	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	84.2% 32g	39.5% 15g	38g per day for Men 19-50 years
Protein	33.8% 19g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans with Salt	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	39% 350μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	23% 0.3mg	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	82.5% 330μg	45% 180μg	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	108% 97mg	37.8% 34mg	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	30.7% 4.6mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	399% 479μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans with Salt	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	44% 440mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	77.8% 0.7mg	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	81.3% 6.5mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	146% 3.35mg	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	41.4% 290mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 892g	25.6% 947g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Green Snap Beans with Salt versus 1 kg of Canned Green Snap Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Green Snap Beans with Salt vs Canned Green Snap Beans with Liquids:

• 1 kilogram of Boiled Green Snap Beans with Salt has 2.2 times more Vitamin A, 3 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9, 2.9 times more Vitamin C and 3.3 times more Vitamin E than Canned Green Snap Beans with Liquids.
• While 1 kg of Canned Green Snap Beans Solids and Liquids contains 1.4 times more Vitamin B5 than Boiled and Drained Green Snap Beans with Salt.
• 1 kilogram of Boiled Green Snap Beans with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Green Snap Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Green Snap Beans with Salt as well as Canned Green Snap Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Green Snap Beans with Salt has 1.8 times more Calcium, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium, 17.1 times more Sodium and 1.3 times more Zinc than Canned Green Snap Beans with Liquids.
• While 1 kg of Canned Green Snap Beans Solids and Liquids contains 1.4 times more Iron than Boiled and Drained Green Snap Beans with Salt.
• Both Boiled Green Snap Beans with Salt and Canned Green Snap Beans with Liquids contain similar levels of Copper, Manganese and Water per one kilogram.
• 1 kilogram of Canned Green Snap Beans with Liquids lack sufficient amounts of Zinc
• Both Boiled and Drained Green Snap Beans with Salt as well as Canned Green Snap Beans Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Snap Beans with Salt has 2.8 times more Omega 3, 2.3 times more Carbohydrate, 2.1 times more Fiber and 2.4 times more Protein than Canned Green Snap Beans with Liquids.
• 1 kilogram of Canned Green Snap Beans with Liquids provide inadequate amounts of Protein
• Both Boiled and Drained Green Snap Beans with Salt as well as Canned Green Snap Beans Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one kilogram.