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

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Yellow Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	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	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	15.5% 5.9g	31% 11.8g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow 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	5.67% 0.068mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	36.3% 145μg	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	24% 21.8mg	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 Yellow Snap Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	51% 4.1mg	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	39.4% 0.91mg	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	12.3% 86mg	NA	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	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	12% 1.3mg	NA	11mg per day for Men 19-50 years
Water	11.4% 423g	8.35% 309g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Yellow Snap Beans has 2.8 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 Yellow Snap Beans vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Yellow Snap Beans has 1.7 times more Calcium, 1.8 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 4.1 times more Potassium and 149 times more Sodium than Drained Canned Yellow 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 6.4 times more Energy, 5.8 times more Carbohydrate, 2 times more Fiber and 1.9 times more Protein than Drained Canned Yellow Snap Beans without salt.
• 1 pound of Canned Yellow Snap Beans provide inadequate amounts of Energy