Comparing Nutrients in 1 pound Canned Seasoned Snap Beans VS Boiled Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Seasoned Snap Beans	17%	9%	74%
Boiled Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Seasoned Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.53g	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	18% 6.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	13% 118μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	21% 0.27mg	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	20.4% 81.6μg	26% 104μg	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	15.6% 14mg	20.7% 18.6mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	9.98% 100mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	29.7% 0.27mg	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	26.6% 2.13mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	56.8% 1.3mg	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	10.4% 72.6mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	113% 1692mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Seasoned Snap Beans vs Boiled Frozen Green Snap Beans:

• Canned Seasoned Snap Beans have 1.2 times more Vitamin A and 2 times more Vitamin B5 than Drained Boiled Frozen Green Snap Beans without Salt .
• While Drained Boiled Frozen Green Snap Beans without Salt contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Seasoned Snap Beans vs Boiled Frozen Green Snap Beans:

• Canned Seasoned Snap Beans have 373 times more Sodium than Drained Boiled Frozen Green Snap Beans without Salt .
• While Drained Boiled Frozen Green Snap Beans without Salt contain 1.9 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Drained Boiled Frozen Green Snap Beans without Salt have similar amounts of Copper, Manganese and Water per 1 lb.
• Both Canned Seasoned Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Seasoned Snap Beans have 1.3 times more Omega 3 than Drained Boiled Frozen Green Snap Beans without Salt .
• While Drained Boiled Frozen Green Snap Beans without Salt contain 1.8 times more Carbohydrate, 2 times more Fiber and 1.8 times more Protein than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.