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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Green Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	NA	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	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	31% 11.8g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.84% 0.93mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	31.8% 127μg	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	14% 12.7mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.2% 172mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	60% 4.8mg	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	32% 0.74mg	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	13% 91mg	NA	700mg per day for Men 19-50 years
Potassium	13% 435mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	NA	11mg per day for Men 19-50 years
Water	11.4% 424g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Green 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 Green Snap Beans vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Green Snap Beans has 1.6 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 Green Snap Beans vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Green Snap Beans has 2.5 times more Calcium, 2.1 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 4.7 times more Potassium and 149 times more Sodium than Drained Solids of Canned Green Snap Beans without Salt .
• 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 5.8 times more Energy, 6.1 times more Carbohydrate, 1.4 times more Fiber and 2 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• 1 pound of Canned Green Snap Beans provide inadequate amounts of Energy