Comparing Nutrients in 1 pound Frozen Yellow Snap Beans VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Frozen Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	5.16% 150kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.4g	15% 19.6g	130g per day for Men 19-50 years
Sugars	14% 10g	4.9% 3.54g	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	2.06% 1.5g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	5.84% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.39mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	10.5% 0.14mg	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	17% 68μg	31.8% 127μg	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	65% 58.5mg	14% 12.7mg	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	1.5% 0.23mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	170% 204μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	19% 191mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	17% 0.15mg	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	48.8% 3.9mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	32% 0.74mg	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	20.7% 145mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 408g	11.4% 424g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Yellow Snap Beans have 6.2 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.6 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 2.6 times more Vitamin A, 2.4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Unprepared Frozen Yellow Snap Beans.
• Both Unprepared Frozen Yellow Snap Beans and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Vitamin K per 1 lb.
• Both Unprepared Frozen Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Unprepared Frozen Yellow Snap Beans have 1.4 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• Both Unprepared Frozen Yellow Snap Beans and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Calcium, Iron and Water per 1 lb.
• Both Unprepared Frozen Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen Yellow Snap Beans have 1.5 times more Energy, 1.8 times more Carbohydrate, 2.8 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 2.2 times more Omega 3 than Unprepared Frozen Yellow Snap Beans.
• Both Unprepared Frozen Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.