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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%

Macro Nutrients

	Boiled Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	12% 350kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.06% 0.35g	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	25% 32.7g	130g per day for Men 19-50 years
Sugars	50% 36.3g	17.2% 12.5g	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	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	15.4% 0.2mg	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	65% 260μg	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	24.4% 22mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	399% 479μg	242% 290μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	44% 440mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	41% 0.37mg	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	128% 10mg	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	89% 2.05mg	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	25.7% 180mg	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	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	128% 1920mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 892g	25.7% 951g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Snap Beans have 2.5 times more Vitamin A, 4.9 times more Vitamin B1, 4.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9, 4.4 times more Vitamin C, 23 times more Vitamin E and 1.7 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
• While Canned Green Snap Beans Solids and Liquids with Salt contain 1.4 times more Vitamin B5 than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Green Snap Beans have 1.5 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.6 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• While Canned Green Snap Beans Solids and Liquids with Salt contain 1.6 times more Iron, 192 times more Sodium and 1.4 times more Zinc than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Water per 1 kg.
• Both Boiled and Drained Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Snap Beans have 2.3 times more Energy, 1.6 times more Omega 3, 2.4 times more Carbohydrate, 2.9 times more Sugars, 2.1 times more Fiber and 2.6 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Boiled and Drained Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.