Comparing Nutrients in 1 pound Microwaved Green Snap Beans VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Microwaved Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	5.16% 150kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	25% 32.4g	130g per day for Men 19-50 years
Sugars	20% 14.6g	41% 29.6g	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	9.07% 6.58g	1.25% 0.91g	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	% 6.53g	% 1.27g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 24g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	19% 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	53.3% 213μg	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36.8% 33mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	25% 249mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	21.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3% 119μg	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	47% 3.76mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	81% 1.86mg	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	31.8% 222mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 408g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Green Snap Beans VS Canned Beets with Liquids and Salt per 1 lb

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

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

• 1 pound of Microwaved Green Snap Beans has 7.8 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Beets with Liquids and Salt.
• 1 pound of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3

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

• 1 pound of Microwaved Green Snap Beans has 3.1 times more Calcium, 2.1 times more Copper, 1.6 times more Magnesium, 3.3 times more Phosphorus and 2 times more Potassium than Canned Beets with Liquids and Salt.
• While 1 lb of Canned Beets Solids and Liquids with Salt contains 47.7 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned Beets with Liquids and Salt contain similar levels of Iron, Manganese, Zinc and Water per one pound.
• 1 pound of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved Green Snap Beans has 7.3 times more Fructose, 2.8 times more Fiber and 3.2 times more Protein than Canned Beets with Liquids and Salt.
• While 1 lb of Canned Beets Solids and Liquids with Salt contains 2 times more Sugars than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned Beets with Liquids and Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Beets with Liquids and Salt provide inadequate amounts of Protein
• Both Microwaved Green Snap Beans as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy in one pound.