Comparing Nutrients in 1 pound Canned Green Snap Beans with Liquids and Salt VS Boiled Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Boiled Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	11.4% 15g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	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	5.83% 3.27g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	29.5% 118μg	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	11% 9.98mg	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	0.6% 0.091mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	13% 132mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	58% 4.63mg	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	40.4% 0.93mg	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	11.7% 81.6mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	58% 871mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.7% 431g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids and Salt VS Boiled Frozen Green Snap Beans per 1 lb

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

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

• 1 pound of Canned Green Snap Beans with Liquids and Salt has 2.2 times more Vitamin B5 than Boiled Frozen Green Snap Beans.
• While 1 lb of Drained Boiled Frozen Green Snap Beans without Salt contains 1.6 times more Vitamin A, 2.3 times more Vitamin B1, 4.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 1.9 times more Vitamin C and 1.3 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Frozen Green Snap Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3
• 1 pound of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Green Snap Beans with Liquids and Salt vs Boiled Frozen Green Snap Beans:

• 1 pound of Canned Green Snap Beans with Liquids and Salt has 1.5 times more Iron, 192 times more Sodium and 1.5 times more Zinc than Boiled Frozen Green Snap Beans.
• While 1 lb of Drained Boiled Frozen Green Snap Beans without Salt contains 1.4 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Frozen Green Snap Beans contain similar levels of Water per one pound.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Drained Boiled Frozen Green Snap Beans without Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Drained Boiled Frozen Green Snap Beans without Salt contains 2 times more Carbohydrate, 1.5 times more Sugars, 2 times more Fiber and 2.1 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Frozen Green Snap Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Drained Boiled Frozen Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in one pound.