Comparing Nutrients in 1 pound Canned Yellow Snap Beans VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	4.43% 0.75g	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	74% 96g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	15.5% 5.9g	NA	38g per day for Men 19-50 years
Protein	9.3% 5.2g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	57.2% 0.74mg	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	76% 304μg	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	24% 21.8mg	63.5% 57mg	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	8.77% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 178μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	170% 1.53mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	99% 2.28mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	11.4% 423g	8.42% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Snap Beans VS Stir-Fried Lentils Sprouts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Yellow Snap Beans versus 1 lb of Stir-Fried Lentils Sprouts 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 Stir-Fried Lentils Sprouts with Salt:

• 1 lb of Stir-Fried Sprouted Lentils with Salt contains 14.7 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B3, 4.4 times more Vitamin B5, 4.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Yellow Snap Beans, Solids with Salt.
• 1 pound of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Yellow Snap Beans vs Stir-Fried Lentils Sprouts with Salt:

• 1 pound of Canned Yellow Snap Beans has 1.9 times more Calcium and 1.4 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 1 lb of Stir-Fried Sprouted Lentils with Salt contains 8.9 times more Copper, 3.4 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 8.1 times more Phosphorus, 2.6 times more Potassium and 5.5 times more Zinc than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Stir-Fried Lentils Sprouts with Salt contain similar levels of Sodium per one pound.
• 1 pound of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Stir-Fried Sprouted Lentils with Salt contains 5.1 times more Energy, 4.7 times more Carbohydrate and 7.7 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• 1 pound of Canned Yellow Snap Beans provide inadequate amounts of Energy and Omega 3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt provide inadequate amounts of Omega 6 in one pound.