Comparing Nutrients in 5 ounces Boiled Yellow Snap Beans VS Canned Yellow Snap Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Snap Beans	18%	6%	76%
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%

Macro Nutrients

	Boiled Yellow Snap Beans	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.17% 0.028g	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% 4.96g	130g per day for Men 19-50 years
Sugars	7.1% 5.15g	1.2% 0.88g	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	12.3% 4.68g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Snap Beans	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.63% 5.67μg	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	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	3.27% 0.043mg	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	5.35% 4.8mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.6% 68μg	37% 44.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Snap Beans	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	11% 0.099mg	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	22.7% 1.8mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	20.6% 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	7.9% 55.3mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Snap Beans VS Canned Yellow Snap Beans with Liquids and Salt per 5 oz

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

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

• 5 ounces of Boiled Yellow Snap Beans have 3 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9, 2.9 times more Vitamin C, 15.3 times more Vitamin E and 1.5 times more Vitamin K than Canned Yellow Snap Beans with Liquids and Salt.
• While 5 oz of Canned Yellow Snap Beans Solids and Liquids with Salt contain 1.4 times more Vitamin B5 than Boiled and Drained Yellow Snap Beans.
• 5 ounces of Boiled Yellow Snap Beans have insufficient amounts of Vitamin B5
• 5 ounces of Canned Yellow Snap Beans with Liquids and Salt have insufficient amounts of Vitamin B3 and Vitamin E
• Both Boiled and Drained Yellow Snap Beans as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Yellow Snap Beans vs Canned Yellow Snap Beans with Liquids and Salt:

• 5 ounces of Boiled Yellow Snap Beans have 1.9 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 2.1 times more Phosphorus, 3.1 times more Potassium and 1.8 times more Zinc than Canned Yellow Snap Beans with Liquids and Salt.
• While 5 oz of Canned Yellow Snap Beans Solids and Liquids with Salt contain 86.3 times more Sodium than Boiled and Drained Yellow Snap Beans.
• Both Boiled Yellow Snap Beans and Canned Yellow Snap Beans with Liquids and Salt contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Canned Yellow Snap Beans with Liquids and Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Yellow Snap Beans as well as Canned Yellow Snap Beans Solids and Liquids with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yellow Snap Beans have 2.8 times more Omega 3, 2.3 times more Carbohydrate, 5.9 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Canned Yellow Snap Beans with Liquids and Salt.
• 5 ounces of Canned Yellow Snap Beans with Liquids and Salt provide inadequate amounts of Protein
• Both Boiled and Drained Yellow Snap Beans as well as Canned Yellow Snap Beans Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.