Comparing Nutrients in 300 calories Canned Seasoned Snap Beans VS Frozen Green Snap Beans

Weight per 300 calories

• Canned Seasoned Snap Beans: 1875g
• Frozen Green Snap Beans: 909g

Unprepared Frozen Green Snap Beans have 2.1 times more energy per unit of mass than Canned Seasoned Snap Beans, which is low in comparison to other foods. Canned Seasoned Snap Beans having very low energy density.

Which food has more nutrients per 300 calories - Canned Seasoned Snap Beans or Frozen Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Seasoned Snap Beans	17%	9%	74%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Seasoned Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.84g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	NA	27.7% 20g	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	13% 9.45g	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	% 8.36g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	74% 28g	62.2% 23.6g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	54% 488μg	27.3% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	74.2% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.7% 0.92mg	63.6% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.83mg	30.8% 0.4mg	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	84.4% 338μg	34% 136μg	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	64.6% 58mg	130% 117mg	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	NA	25.5% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	41.3% 413mg	38% 382mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	49.5% 0.45mg	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	110% 8.8mg	97% 7.73mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	254% 5.85mg	146% 3.35mg	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	43% 300mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	51.3% 1744mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	466% 6994mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	47.8% 1768g	22% 818g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Seasoned Snap Beans vs Frozen Green Snap Beans:

• Canned Seasoned Snap Beans have 2 times more Vitamin A, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.9 times more Vitamin B1 and 2 times more Vitamin C than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Unprepared Frozen Green Snap Beans have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Canned Seasoned Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Seasoned Snap Beans vs Frozen Green Snap Beans:

• Canned Seasoned Snap Beans have 2.5 times more Copper, 1.2 times more Magnesium, 1.7 times more Manganese, 256.4 times more Sodium and 2.2 times more Water than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.5 times more Selenium than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Unprepared Frozen Green Snap Beans have similar amounts of Calcium, Iron, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Seasoned Snap Beans have 2 times more Fat, 2 times more Omega 3 and 2 times more Omega 6 than Unprepared Frozen Green Snap Beans.
• Both Canned Seasoned Snap Beans and Unprepared Frozen Green Snap Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned Seasoned Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.