Comparing Nutrients in 1 pound Canned Seasoned Snap Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Seasoned Snap Beans	17%	9%	74%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Seasoned Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	13% 118μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	NA	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	113% 1692mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	NA	11mg per day for Men 19-50 years
Water	11.6% 428g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Seasoned Snap Beans VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Seasoned Snap Beans versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Seasoned Snap Beans vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Seasoned Snap Beans has 1.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Canned Seasoned Snap Beans vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Seasoned Snap Beans has 1.5 times more Calcium, 1.3 times more Sodium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 4.8 times more Potassium than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Roasted Potatoes with Salt contains 7.9 times more Energy, 7.5 times more Carbohydrate, 1.7 times more Fiber and 2.7 times more Protein than Canned Seasoned Snap Beans.
• 1 pound of Canned Seasoned Snap Beans provide inadequate amounts of Energy and Protein