Comparing Nutrients in 1 kilogram Green Snap Beans VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Green Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	10.7% 310kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	32.2% 42g	130g per day for Men 19-50 years
Sugars	45% 32.6g	20% 14.4g	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	19% 14g	8.55% 6.2g	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	% 15g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 1.8g	g per day for Men 19-50 years
Fiber	71% 27g	50% 19g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	39% 350μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	60% 240μg	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	136% 122mg	31% 28mg	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	27.3% 4.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	324% 389μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	37% 370mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	4.75% 190μg	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	129% 10.3mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	76% 1.75mg	2.3mg per day for Men 19-50 years
Molybdenum	924% 416μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	179% 2680mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25.3% 935g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Canned Green Snap Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Green Snap Beans vs Canned Green Snap Beans:

• 1 kilogram of Green Snap Beans has 1.9 times more Vitamin A, 5.1 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3, 4.7 times more Vitamin B6, 1.4 times more Vitamin B9, 4.4 times more Vitamin C and 13.7 times more Vitamin E than Canned Green Snap Beans.
• Both Green Snap Beans and Canned Green Snap Beans provide similar amounts of Vitamin B5 and Vitamin K per one kilogram.
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Raw Green Snap Beans as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Green Snap Beans vs Canned Green Snap Beans:

• 1 kilogram of Green Snap Beans has 1.8 times more Copper, 1.9 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.3 times more Zinc than Canned Green Snap Beans.
• While 1 kg of Canned Green Snap Beans, Solids with Salt contains 44.7 times more Sodium than Raw Green Snap Beans.
• Both Green Snap Beans and Canned Green Snap Beans contain similar levels of Calcium, Iron and Water per one kilogram.
• 1 kilogram of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Raw Green Snap Beans as well as Canned Green Snap Beans, Solids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Snap Beans has 1.7 times more Carbohydrate, 2.3 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Canned Green Snap Beans.
• While 1 kg of Canned Green Snap Beans, Solids with Salt contains 1.9 times more Omega 3 than Raw Green Snap Beans.
• 1 kilogram of Canned Green Snap Beans provide inadequate amounts of Protein
• Both Raw Green Snap Beans as well as Canned Green Snap Beans, Solids with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.