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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Beets	14%	3%	83%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Beets	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.46% 0.078g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	13.2% 9.6g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Beets	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	2.96% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	7.3% 0.095mg	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	38.6% 155μg	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	7.7% 6.95mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.3% 41μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Beets	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	12% 0.11mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	3.64% 25.5mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	3.84% 130mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	7.37% 111mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids and Salt VS Beets per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Green Snap Beans with Liquids and Salt versus 5 oz of Beets to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Canned Green Snap Beans with Liquids and Salt have 145 times more Vitamin K than Beets.
• While 5 oz of Raw Beets contain 2.1 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Green Snap Beans Solids and Liquids with Salt.
• 5 ounces of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 5 ounces of Beets have insufficient amounts of Vitamin K
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Beets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Green Snap Beans with Liquids and Salt vs Beets:

• 5 ounces of Canned Green Snap Beans with Liquids and Salt have 1.8 times more Calcium, 1.3 times more Iron and 2.5 times more Sodium than Beets.
• While 5 oz of Raw Beets contain 2 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus and 3.5 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Beets contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Beets lack sufficient amounts of Calcium
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Beets lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Green Snap Beans with Liquids and Salt have 11 times more Omega 3 than Beets.
• While 5 oz of Raw Beets contain 2.9 times more Carbohydrate, 5.4 times more Sugars, 1.9 times more Fiber and 2.2 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• 5 ounces of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Protein
• 5 ounces of Beets provide inadequate amounts of Omega 3
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Beets provide inadequate amounts of Energy and Omega 6 in five ounces.