Comparing Nutrients in 5 ounces Canned Yellow Snap Beans VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.38g	23% 30g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	4.85% 1.84g	NA	38g per day for Men 19-50 years
Protein	2.9% 1.63g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	18% 0.23mg	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	11.3% 45.4μg	23.7% 95μg	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	7.56% 6.8mg	20% 18mg	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	2.74% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.4% 55.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	53% 0.48mg	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	16% 1.28mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	31% 0.71mg	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	3.85% 27mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23.7% 356mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.57% 132g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Snap Beans VS Stir-Fried Lentils Sprouts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Yellow Snap Beans versus 5 oz of Stir-Fried Lentils Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Yellow Snap Beans vs Stir-Fried Lentils Sprouts with Salt:

• 5 oz of Stir-Fried Sprouted Lentils with Salt contain 14.7 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B3, 4.4 times more Vitamin B5, 4.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Yellow Snap Beans, Solids with Salt.
• 5 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Yellow Snap Beans vs Stir-Fried Lentils Sprouts with Salt:

• 5 ounces of Canned Yellow Snap Beans have 1.9 times more Calcium and 1.4 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 5 oz of Stir-Fried Sprouted Lentils with Salt contain 8.9 times more Copper, 3.4 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 8.1 times more Phosphorus, 2.6 times more Potassium and 5.5 times more Zinc than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Stir-Fried Lentils Sprouts with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Stir-Fried Sprouted Lentils with Salt contain 5.1 times more Energy, 4.7 times more Carbohydrate and 7.7 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• 5 ounces of Canned Yellow Snap Beans provide inadequate amounts of Energy and Omega 3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Stir-Fried Sprouted Lentils with Salt provide inadequate amounts of Omega 6 in five ounces.