Comparing Nutrients in 500 calories Canned Seasoned Snap Beans VS Frozen Green Snap Beans

Weight per 500 calories

• Canned Seasoned Snap Beans: 3125g
• Frozen Green Snap Beans: 1515g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	123% 1.97g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	88% 114g	130g per day for Men 19-50 years
Sugars	NA	46% 33.5g	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	21.7% 15.8g	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	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 3.8g	g per day for Men 19-50 years
Fiber	123% 47g	104% 39.4g	38g per day for Men 19-50 years
Protein	46.3% 26g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	90% 813μg	45.5% 409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.06mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	51.3% 0.67mg	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	141% 563μg	57% 227μg	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	108% 97mg	217% 195mg	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	42.4% 6.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	566% 679μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	68.8% 688mg	63.6% 636mg	1000mg per day for Men 19-50 years
Copper	208% 1.88mg	82.5% 0.74mg	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	184% 14.7mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	97% 406mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	424% 9.75mg	243% 5.6mg	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	71.4% 500mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	85.5% 2906mg	83% 2818mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	777% 11656mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	79.6% 2947g	37% 1363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Canned Seasoned Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Canned Seasoned Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.