Comparing Nutrients in 5 ounces Canned Green Snap Beans VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Canned Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	3.8% 4.95g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	NA	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	1.2% 0.88g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.82% 0.29mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	4.8% 0.062mg	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	8.5% 34μg	6.38% 25.5μg	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	4.4% 3.97mg	4.9% 4.4mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	9.45% 0.085mg	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	15.8% 1.26mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	19.2% 0.44mg	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	4.45% 31mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	35.2% 529mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Green Snap Beans vs Canned Seasoned Snap Beans:

• Canned Green Snap Beans, Solids with Salt have 2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 1.4 times more Vitamin A, 1.6 times more Vitamin B1 and 1.5 times more Vitamin B6 than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Canned Seasoned Snap Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 5 oz.
• Both Canned Green Snap Beans, Solids with Salt as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Green Snap Beans vs Canned Seasoned Snap Beans:

• Canned Green Snap Beans, Solids with Salt have 1.7 times more Calcium, 1.9 times more Iron, 1.4 times more Phosphorus and 1.4 times more Zinc than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 1.5 times more Copper, 1.8 times more Manganese and 1.4 times more Sodium than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Canned Seasoned Snap Beans have similar amounts of Magnesium, Potassium and Water per 5 oz.
• Both Canned Green Snap Beans, Solids with Salt as well as Canned Seasoned Snap Beans have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Green Snap Beans, Solids with Salt have 2.1 times more Omega 3, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Canned Seasoned Snap Beans.
• Both Canned Green Snap Beans, Solids with Salt as well as Canned Seasoned Snap Beans have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.