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

Macros Ratio

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

Macro Nutrients

	Boiled Frozen Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	22.5% 29.3g	12% 16g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	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	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	36% 13.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	12% 6.76g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	26% 104μg	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	20.7% 18.6mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled 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	29.7% 0.27mg	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	37.4% 3mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	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	18.8% 132mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	113% 1692mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen Green Snap Beans VS Canned Seasoned Snap Beans per 1 lb

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

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

• 1 pound of Boiled Frozen Green Snap Beans has 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Seasoned Snap Beans.
• Both Boiled Frozen Green Snap Beans and Canned Seasoned Snap Beans provide similar amounts of Vitamin A per one pound.
• 1 pound of Canned Seasoned Snap Beans have insufficient amounts of Vitamin B3
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Frozen Green Snap Beans has 1.9 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Canned Seasoned Snap Beans.
• While 1 lb of Canned Seasoned Snap Beans contains 373 times more Sodium than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Canned Seasoned Snap Beans contain similar levels of Copper, Manganese and Water per one pound.
• 1 pound of Canned Seasoned Snap Beans lack sufficient amounts of Zinc
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Canned Seasoned Snap Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Frozen Green Snap Beans has 1.8 times more Carbohydrate, 2 times more Fiber and 1.8 times more Protein than Canned Seasoned Snap Beans.
• While 1 lb of Canned Seasoned Snap Beans contains 1.3 times more Omega 3 than Drained Boiled Frozen Green Snap Beans without Salt .
• 1 pound of Canned Seasoned Snap Beans provide inadequate amounts of Protein
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Canned Seasoned Snap Beans provide inadequate amounts of Energy and Omega 6 in one pound.