Comparing Nutrients in 7 ounces Canned Seasoned Snap Beans VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Seasoned Snap Beans	17%	9%	74%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Seasoned Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.33% 6.93g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	6.05% 4.4g	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	2.85% 2.06g	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	% 1.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.48% 0.097mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	6.15% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	6.7% 0.087mg	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	7.44% 29.8μg	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	28.4% 25.6mg	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	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	11% 0.097mg	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	11.7% 0.93mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	32% 0.73mg	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	4.54% 31.8mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.82% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Seasoned Snap Beans vs Frozen Green Snap Beans:

• Unprepared Frozen Green Snap Beans contain 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 4.2 times more Vitamin C than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Unprepared Frozen Green Snap Beans have similar amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Canned Seasoned Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Seasoned Snap Beans vs Frozen Green Snap Beans:

• Canned Seasoned Snap Beans have 1.2 times more Copper and 124.3 times more Sodium than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.9 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 2 times more Potassium, 3 times more Selenium and 1.9 times more Zinc than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Unprepared Frozen Green Snap Beans have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unprepared Frozen Green Snap Beans contain 2.1 times more Energy, 2.2 times more Carbohydrate, 1.7 times more Fiber and 2.2 times more Protein than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Unprepared Frozen Green Snap Beans have similar amounts of Omega 3 per 7 oz.
• Both Canned Seasoned Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.