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

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%

Macro Nutrients

	Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	53.6% 69.7g	25% 32.7g	130g per day for Men 19-50 years
Sugars	45% 32.6g	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	19% 14g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	71% 27g	39.5% 15g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	39% 350μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	21.2% 1.06mg	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	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	136% 122mg	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	27.3% 4.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	242% 290μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	37% 370mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	41% 0.37mg	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	128% 10mg	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	89% 2.05mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	128% 1920mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25.7% 951g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Green Snap Beans versus 1 kg of Canned Green Snap Beans with Liquids and Salt 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 with Liquids and Salt:

• 1 kilogram of Green Snap Beans has 2.7 times more Vitamin A, 5.5 times more Vitamin B1, 5.2 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B5, 4.7 times more Vitamin B6, 1.3 times more Vitamin B9, 5.5 times more Vitamin C, 20.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Green Snap Beans with Liquids and Salt.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Raw 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 one kilogram.

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

• 1 kilogram of Green Snap Beans has 1.3 times more Calcium, 1.9 times more Copper, 1.9 times more Magnesium, 2.1 times more Phosphorus and 2.3 times more Potassium than Canned Green Snap Beans with Liquids and Salt.
• While 1 kg of Canned Green Snap Beans Solids and Liquids with Salt contains 32 times more Sodium and 1.5 times more Zinc than Raw Green Snap Beans.
• Both Green Snap Beans and Canned Green Snap Beans with Liquids and Salt contain similar levels of Iron, Manganese and Water per one kilogram.
• Both Raw Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Snap Beans has 1.3 times more Omega 3, 2.1 times more Carbohydrate, 2.6 times more Sugars, 1.8 times more Fiber and 2.5 times more Protein than Canned Green Snap Beans with Liquids and Salt.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Protein
• Both Raw Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.