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

Weight per 500 calories

• Boiled Frozen Green Snap Beans: 1786g
• Canned Green Snap Beans: 2381g

Boiled Frozen Green Snap Beans have 1.3 times more energy per 100g than Canned Green Snap Beans. It has very low energy density when compared to other foods. Canned Green Snap Beans, Solids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Frozen Green Snap Beans or Canned Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Green Snap Beans	18%	5%	77%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Boiled Frozen Green Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	10% 9.76g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.6% 115g	76.7% 100g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	47.3% 34.3g	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	20.4% 14.8g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	141% 53.6g	119% 45.2g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Green Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	47.6% 429μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.63mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	84.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	55% 0.71mg	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	103% 411μg	143% 571μg	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	81.3% 73.2mg	74% 66.7mg	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	4.76% 0.71mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	567% 680μg	772% 926μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Green Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	75% 750mg	88% 881mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	103% 0.93mg	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	147% 11.8mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	224% 5.14mg	181% 4.17mg	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	74% 518mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	83.5% 2839mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	17.3% 9.52μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	425% 6381mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	44% 1633g	60% 2227g	3700g per day for Men 19-50 years

Boiled Frozen Green Snap Beans VS Canned Green Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Frozen Green Snap Beans or Canned Green Snap Beans?

Lets compare vitamin content per 500 calories of Boiled Frozen Green Snap Beans vs Canned Green Snap Beans:

• 500 calories of Boiled Frozen Green Snap Beans have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Canned Green Snap Beans.
• While 500 kcal of Canned Green Snap Beans, Solids with Salt contain 5.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.4 times more Vitamin K than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Canned Green Snap Beans provide similar amounts of Vitamin A and Vitamin C per 500 calories.
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Frozen Green Snap Beans vs Canned Green Snap Beans:

• 500 calories of Boiled Frozen Green Snap Beans have 1.2 times more Manganese and 1.2 times more Potassium than Canned Green Snap Beans.
• While 500 kcal of Canned Green Snap Beans, Solids with Salt contain 1.8 times more Iron, 1.3 times more Selenium, 357.3 times more Sodium and 1.4 times more Water than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Canned Green Snap Beans contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Green Snap Beans, Solids with Salt contain 3.2 times more Fat, 3.7 times more Omega 3 and 3 times more Omega 6 than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Canned Green Snap Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 calories.
• 500 calories of Boiled Frozen Green Snap Beans provide inadequate amounts of Omega 6