Comparing Nutrients in 1 pound Canned Yellow Snap Beans VS Cooked Tree Fern with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Canned Yellow Snap Beans	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	NA	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	37.6% 49g	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	44% 16.8g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	62.5% 0.81mg	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	17% 68μg	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	151% 136mg	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	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	102% 0.92mg	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	9.07% 0.73mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	106% 2.44mg	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	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	0.67% 22.7mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Snap Beans VS Cooked Tree Fern with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Yellow Snap Beans versus 1 lb of Cooked Tree Fern 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 Cooked Tree Fern with Salt:

• 1 pound of Canned Yellow Snap Beans has 2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Cooked Tree Fern with Salt.
• While 1 lb of Cooked Tree Fern with Salt contains 5.4 times more Vitamin B2, 17.4 times more Vitamin B3, 4.8 times more Vitamin B6 and 6.3 times more Vitamin C than Canned Yellow Snap Beans, Solids with Salt.
• 1 pound of Canned Yellow Snap Beans have insufficient amounts of Vitamin B3
• 1 pound of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B5
• Both Canned Yellow Snap Beans, Solids with Salt as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Yellow Snap Beans vs Cooked Tree Fern with Salt:

• 1 pound of Canned Yellow Snap Beans has 3.3 times more Calcium, 5.6 times more Iron, 2.6 times more Magnesium, 4.8 times more Phosphorus and 21.8 times more Potassium than Cooked Tree Fern with Salt.
• While 1 lb of Cooked Tree Fern with Salt contains 5.3 times more Copper and 2.7 times more Manganese than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Cooked Tree Fern with Salt contain similar levels of Sodium, Zinc and Water per one pound.
• 1 pound of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Canned Yellow Snap Beans, Solids with Salt as well as Cooked Tree Fern with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Yellow Snap Beans has 4 times more Protein than Cooked Tree Fern with Salt.
• While 1 lb of Cooked Tree Fern with Salt contains 2.4 times more Carbohydrate and 2.8 times more Fiber than Canned Yellow Snap Beans, Solids with Salt.
• 1 pound of Cooked Tree Fern with Salt provide inadequate amounts of Protein
• Both Canned Yellow Snap Beans, Solids with Salt as well as Cooked Tree Fern with Salt provide inadequate amounts of Energy in one pound.