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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Snap Beans	18%	6%	76%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Boiled Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	12% 350kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	5.24% 0.89g	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	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	50% 36.3g	10.8% 7.8g	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	4.55% 3.3g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	87% 33g	50% 19g	38g per day for Men 19-50 years
Protein	33.8% 19g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	40% 2mg	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	70% 280μg	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	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	30.7% 4.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	399% 479μg	324% 389μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	46% 460mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	37.8% 0.34mg	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	160% 13mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	71% 1.63mg	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	55.7% 390mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 892g	25.2% 934g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Yellow 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 Boiled Yellow Snap Beans vs Canned Green Snap Beans:

• 1 kilogram of Boiled Yellow Snap Beans has 4.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B6, 3.5 times more Vitamin C, 15.3 times more Vitamin E and 1.2 times more Vitamin K than Canned Green Snap Beans.
• While 1 kg of Drained Solids of Canned Green Snap Beans without Salt contains 4.5 times more Vitamin A and 2.7 times more Vitamin B5 than Boiled and Drained Yellow Snap Beans.
• Both Boiled Yellow Snap Beans and Canned Green Snap Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Yellow Snap Beans have insufficient amounts of Vitamin A and Vitamin B5
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Boiled and Drained Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Yellow Snap Beans has 1.2 times more Calcium, 3 times more Copper, 1.2 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 3.1 times more Potassium and 1.8 times more Zinc than Canned Green Snap Beans.
• Both Boiled Yellow Snap Beans and Canned Green Snap Beans contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Boiled and Drained Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Snap Beans has 1.8 times more Carbohydrate, 4.7 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Canned Green Snap Beans.
• While 1 kg of Drained Solids of Canned Green Snap Beans without Salt contains 1.6 times more Omega 3 than Boiled and Drained Yellow Snap Beans.
• Both Boiled and Drained Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.