Comparing Nutrients in 1 pound Cooked Frozen Yellow Snap Beans with Salt VS Canned Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	23% 30g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	33.7% 24.4g	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	36% 13.6g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	12% 6.76g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	26% 104μg	33% 132μg	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	20.7% 18.6mg	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	1.2% 0.18mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	22.2% 222mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	49% 0.44mg	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	50% 4mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	47.5% 1.1mg	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% 141mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.2% 416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Yellow Snap Beans with Salt vs Canned Beets with Liquids:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 3.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin C and 381 times more Vitamin K than Canned Beets Solids and Liquids.
• While Canned Beets Solids and Liquids contain 3.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt and Canned Beets Solids and Liquids have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Yellow Snap Beans with Salt vs Canned Beets with Liquids:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 3.8 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 11.7 times more Sodium and 2.1 times more Zinc than Canned Beets Solids and Liquids.
• While Canned Beets Solids and Liquids contain 1.6 times more Copper than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt and Canned Beets Solids and Liquids have similar amounts of Potassium and Water per 1 lb.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Canned Beets Solids and Liquids have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 23.5 times more Omega 3, 2.5 times more Fiber and 1.9 times more Protein than Canned Beets Solids and Liquids.
• While Canned Beets Solids and Liquids contain 2.9 times more Sugars than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt and Canned Beets Solids and Liquids have similar amounts of Carbohydrate per 1 lb.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Canned Beets Solids and Liquids have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.