Comparing Nutrients in 5 ounces Canned Green Snap Beans with Liquids and Salt VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	3.57% 4.64g	3.8% 4.95g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	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	9.2% 37μg	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	3.46% 3.1mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.3% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	18% 1.45mg	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	12.6% 0.29mg	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	3.64% 25.5mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	3.84% 130mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	35.2% 529mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Green Snap Beans with Liquids and Salt vs Canned Seasoned Snap Beans:

• Canned Green Snap Beans Solids and Liquids with Salt have 1.4 times more Vitamin B9 than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 2 times more Vitamin A, 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids with Salt and Canned Seasoned Snap Beans have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Canned Green Snap Beans Solids and Liquids 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 with Liquids and Salt vs Canned Seasoned Snap Beans:

• Canned Green Snap Beans Solids and Liquids with Salt have 1.3 times more Calcium, 2.2 times more Iron and 2.6 times more Zinc than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 1.6 times more Copper, 1.5 times more Manganese and 1.9 times more Sodium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids with Salt and Canned Seasoned Snap Beans have similar amounts of Magnesium, Phosphorus, Potassium and Water per 5 oz.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Canned Seasoned Snap Beans have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Canned Green Snap Beans Solids and Liquids with Salt and Canned Seasoned Snap Beans have similar amounts of macro-nutrients per 5 oz
• Both Canned Green Snap Beans Solids and Liquids with Salt and Canned Seasoned Snap Beans have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 5 oz.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Canned Seasoned Snap Beans have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.