Comparing Nutrients in 7 ounces Canned Shellie Beans with Liquids VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Canned Shellie Beans with Liquids	Green Snap Beans	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	10.6% 14g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	8.92% 6.47g	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	3.8% 2.76g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	14% 5.36g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.54% 0.41mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.28% 0.26mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	21.5% 0.28mg	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	8.93% 35.7μg	16.4% 65.5μg	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	6.84% 6.15mg	27% 24.2mg	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	0.4% 0.06mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Green Snap Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.94% 37.7μg	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	24.6% 1.96mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	18.6% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	183% 82.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.5% 59.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	44% 663mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Shellie Beans with Liquids vs Green Snap Beans:

• Raw Green Snap Beans contain 3.2 times more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 1.8 times more Vitamin B9, 3.9 times more Vitamin C, 13.7 times more Vitamin E and 5.4 times more Vitamin K than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Shellie Beans with Liquids vs Green Snap Beans:

• Canned Shellie Beans Solids and Liquids have 1.8 times more Manganese, 3.5 times more Selenium and 55.7 times more Sodium than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 1.3 times more Calcium, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Potassium than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Raw Green Snap Beans have similar amounts of Copper, Iron, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Shellie Beans Solids and Liquids have 1.3 times more Fiber than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 5.2 times more Sugars than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Raw Green Snap Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 7 oz.
• Both Canned Shellie Beans Solids and Liquids as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.