Comparing Nutrients in 5 ounces Cooked Frozen Yellow Snap Beans VS Canned Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans	18%	5%	77%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.03% 9.14g	7.16% 9.3g	130g per day for Men 19-50 years
Sugars	3.68% 2.66g	10.5% 7.63g	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	11% 4.25g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	6% 0.078mg	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	8.15% 32.6μg	10.3% 41μg	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	6.46% 5.8mg	4.4% 3.97mg	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	0.38% 0.057mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	15.3% 0.14mg	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	15.6% 1.25mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	15% 0.34mg	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	6.28% 44mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Yellow Snap Beans VS Canned Beets with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Yellow Snap Beans vs Canned Beets with Liquids:

• 5 ounces of Cooked Frozen Yellow Snap Beans have 3.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin C and 381 times more Vitamin K than Canned Beets with Liquids.
• While 5 oz of Canned Beets Solids and Liquids contain 3.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Frozen Yellow Snap Beans.
• Both Cooked Frozen Yellow Snap Beans and Canned Beets with Liquids provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Yellow Snap Beans have insufficient amounts of Vitamin B5
• 5 ounces of Canned Beets with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Boiled and Drained Frozen Yellow Snap Beans as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Yellow Snap Beans vs Canned Beets with Liquids:

• 5 ounces of Cooked Frozen Yellow Snap Beans have 3.8 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus and 2.1 times more Zinc than Canned Beets with Liquids.
• While 5 oz of Canned Beets Solids and Liquids contain 1.6 times more Copper than Boiled and Drained Frozen Yellow Snap Beans.
• Both Cooked Frozen Yellow Snap Beans and Canned Beets with Liquids contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Canned Beets with Liquids lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Yellow Snap Beans as well as Canned Beets Solids and Liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Yellow Snap Beans have 23.5 times more Omega 3, 2.5 times more Fiber and 1.9 times more Protein than Canned Beets with Liquids.
• While 5 oz of Canned Beets Solids and Liquids contain 2.9 times more Sugars than Boiled and Drained Frozen Yellow Snap Beans.
• Both Cooked Frozen Yellow Snap Beans and Canned Beets with Liquids offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Beets with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Yellow Snap Beans as well as Canned Beets Solids and Liquids provide inadequate amounts of Energy and Omega 6 in five ounces.