Comparing Nutrients in 1 kilogram Canned Yellow Snap Beans VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	163% 213g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	34.2% 13g	NA	38g per day for Men 19-50 years
Protein	20.5% 11.5g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	126% 1.64mg	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	80% 320μg	168% 670μg	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	53.3% 48mg	140% 126mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	328% 393μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	374% 3.37mg	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	113% 9mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	218% 5mg	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	27% 190mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	145% 16mg	11mg per day for Men 19-50 years
Water	25.2% 933g	18.6% 687g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Snap Beans VS Stir-Fried Lentils Sprouts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Yellow Snap Beans versus 1 kg of Stir-Fried Lentils Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Yellow Snap Beans vs Stir-Fried Lentils Sprouts with Salt:

• 1 kg of Stir-Fried Sprouted Lentils with Salt contains 14.7 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B3, 4.4 times more Vitamin B5, 4.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Yellow Snap Beans, Solids with Salt.
• 1 kilogram of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Yellow Snap Beans vs Stir-Fried Lentils Sprouts with Salt:

• 1 kilogram of Canned Yellow Snap Beans has 1.9 times more Calcium and 1.4 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 1 kg of Stir-Fried Sprouted Lentils with Salt contains 8.9 times more Copper, 3.4 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 8.1 times more Phosphorus, 2.6 times more Potassium and 5.5 times more Zinc than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Stir-Fried Lentils Sprouts with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Stir-Fried Sprouted Lentils with Salt contains 5.1 times more Energy, 4.7 times more Carbohydrate and 7.7 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• 1 kilogram of Canned Yellow Snap Beans provide inadequate amounts of Energy and Omega 3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt provide inadequate amounts of Omega 6 in one kilogram.