Comparing Nutrients in 1 pound Canned Green Snap Beans VS Boiled Yellow Snap Beans with Salt

Macros Ratio

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

Macro Nutrients

	Canned Green Snap Beans	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	22.7% 16.5g	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	2.06% 1.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.84% 0.93mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	19.5% 0.25mg	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	31.8% 127μg	37.4% 150μg	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	14% 12.7mg	49% 44mg	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	0.91% 0.14mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	17.2% 172mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	52% 0.47mg	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	60% 4.8mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	58% 1.33mg	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	13% 91mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.4% 424g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Boiled Yellow Snap Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Green Snap Beans versus 1 lb of Boiled Yellow Snap Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Green Snap Beans vs Boiled Yellow Snap Beans with Salt:

• 1 pound of Canned Green Snap Beans has 4.5 times more Vitamin A and 2.7 times more Vitamin B5 than Boiled Yellow Snap Beans with Salt.
• While 1 lb of Boiled and Drained Yellow Snap Beans with Salt contains 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 and 15.3 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Boiled Yellow Snap Beans with Salt provide similar amounts of Vitamin B9 and Vitamin K per one pound.
• 1 pound of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• 1 pound of Boiled Yellow Snap Beans with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Boiled and Drained Yellow Snap Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Green Snap Beans vs Boiled Yellow Snap Beans with Salt:

• 1 lb of Boiled and Drained Yellow Snap Beans with Salt contains 3 times more Copper, 1.9 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 3.1 times more Potassium, 119.5 times more Sodium and 1.8 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Boiled Yellow Snap Beans with Salt contain similar levels of Calcium, Iron and Water per one pound.
• 1 pound of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Boiled and Drained Yellow Snap Beans with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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