Comparing Nutrients in 7 ounces Canned Green Snap Beans with Liquids and Salt VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Brussels Sprouts	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5% 6.5g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	20% 7.54g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	33.4% 0.43mg	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	13% 51.6μg	30.3% 121μg	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	4.85% 4.37mg	187% 169mg	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	0.26% 0.04mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48% 57.5μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Brussels Sprouts	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	15.4% 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	25.3% 2.02mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	29% 0.67mg	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	5.1% 35.7mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids and Salt VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Green Snap Beans with Liquids and Salt versus 7 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Green Snap Beans with Liquids and Salt vs Brussels Sprouts:

• 7 oz of Raw Brussels Sprouts contain 2.9 times more Vitamin A, 9.3 times more Vitamin B1, 4.5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.9 times more Vitamin B5, 7.3 times more Vitamin B6, 2.3 times more Vitamin B9, 38.6 times more Vitamin C, 44 times more Vitamin E and 6.1 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
• 7 ounces of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Green Snap Beans with Liquids and Salt vs Brussels Sprouts:

• 7 ounces of Canned Green Snap Beans with Liquids and Salt have 7.7 times more Sodium than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.4 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 3.8 times more Phosphorus, 4.2 times more Potassium and more Selenium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Brussels Sprouts contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Canned Green Snap Beans with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Brussels Sprouts contain 1.8 times more Omega 3, 2.7 times more Carbohydrate, 1.8 times more Sugars, 2.5 times more Fiber and 4.7 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• 7 ounces of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.