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

Macros Ratio

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

Macro Nutrients

	Frozen Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	5.16% 150kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	12% 16g	130g per day for Men 19-50 years
Sugars	14% 10g	NA	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	6.5% 4.7g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	15.4% 0.2mg	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	17% 68μg	20.4% 81.6μg	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	65% 58.5mg	15.6% 14mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	19% 191mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	30.2% 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	48% 3.86mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	72.8% 1.67mg	61.5% 1.4mg	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	20.7% 145mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	113% 1692mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 408g	11.6% 428g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Green Snap Beans have 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 4.2 times more Vitamin C than Canned Seasoned Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Canned Seasoned Snap Beans have similar amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Unprepared Frozen Green Snap Beans as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Unprepared Frozen Green Snap Beans have 1.9 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 2 times more Potassium, 3 times more Selenium and 1.9 times more Zinc than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 124.3 times more Sodium than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Canned Seasoned Snap Beans have similar amounts of Copper, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen Green Snap Beans have 2.1 times more Energy, 2.2 times more Carbohydrate, 1.7 times more Fiber and 2.2 times more Protein than Canned Seasoned Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Canned Seasoned Snap Beans have similar amounts of Omega 3 per 1 lb.
• Both Unprepared Frozen Green Snap Beans as well as Canned Seasoned Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.