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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Boiled Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	8.6% 11g	3.8% 4.95g	130g per day for Men 19-50 years
Sugars	7.1% 5.15g	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	12% 4.54g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	11.7% 46.8μg	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	15.3% 13.7mg	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	4.35% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.6% 68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	11.5% 0.92mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	5.87% 41mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	35.2% 529mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.6% 134g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Snap Beans have 1.2 times more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.1 times more Vitamin C than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 1.3 times more Vitamin B5 than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans 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 Boiled Green Snap Beans vs Canned Seasoned Snap Beans:

• Boiled and Drained Green Snap Beans have 2 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 373 times more Sodium than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Canned Seasoned Snap Beans have similar amounts of Copper, Manganese and Water per 5 oz.
• Both Boiled and Drained Green Snap Beans as well as Canned Seasoned Snap Beans have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Green Snap Beans have 2.2 times more Energy, 1.4 times more Omega 3, 2.3 times more Carbohydrate, 2.1 times more Fiber and 2.3 times more Protein than Canned Seasoned Snap Beans.
• Both Boiled and Drained Green Snap Beans as well as Canned Seasoned Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.