Comparing Nutrients in 5 ounces Canned Green Snap Beans VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Canned Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	7.6% 9.9g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	5.1% 3.7g	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	2.66% 1.93g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0.58g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.82% 0.29mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	6.87% 0.089mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	17.3% 15.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	68% 81.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	10.4% 0.094mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	20.3% 0.47mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.45% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Microwaved All Styles Frozen Green Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Green Snap Beans versus 5 oz of Microwaved All Styles Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Green Snap Beans vs Microwaved All Styles Frozen Green Snap Beans:

• 5 ounces of Canned Green Snap Beans have 2 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While 5 oz of Microwaved All Styles Frozen Green Snap Beans contain 4.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 3.9 times more Vitamin C, 14 times more Vitamin E and 1.5 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E

Comparing minerals per 5 ounces for Canned Green Snap Beans vs Microwaved All Styles Frozen Green Snap Beans:

• 5 ounces of Canned Green Snap Beans have 89.3 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• While 5 oz of Microwaved All Styles Frozen Green Snap Beans contain 1.6 times more Calcium, 1.7 times more Copper, 2.2 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.6 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Iron and Water per five ounces.
• 5 ounces of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Canned Green Snap Beans, Solids with Salt as well as Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Microwaved All Styles Frozen Green Snap Beans contain 1.7 times more Carbohydrate, 1.8 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Canned Green Snap Beans provide inadequate amounts of Protein
• Both Canned Green Snap Beans, Solids with Salt as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in five ounces.