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

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Frozen Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	58.3% 75.8g	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	73.7% 28g	50% 19g	38g per day for Men 19-50 years
Protein	32% 18g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	37.5% 150μg	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	143% 129mg	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	3.33% 0.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	375% 450μg	324% 389μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	42% 420mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	108% 8.6mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	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	45.7% 320mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	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	23.6% 2.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.3% 899g	25.2% 934g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Yellow Snap Beans have 6.2 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.6 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 2.6 times more Vitamin A, 2.4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Unprepared Frozen Yellow Snap Beans.
• Both Unprepared Frozen Yellow Snap Beans and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Vitamin K per 1 kg.
• Both Unprepared Frozen Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Unprepared Frozen Yellow Snap Beans have 1.4 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• Both Unprepared Frozen Yellow Snap Beans and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Calcium, Iron and Water per 1 kg.
• Both Unprepared Frozen Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen Yellow Snap Beans have 1.5 times more Energy, 1.8 times more Carbohydrate, 2.8 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 2.2 times more Omega 3 than Unprepared Frozen Yellow Snap Beans.
• Both Unprepared Frozen Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.