Comparing Nutrients in 7 ounces Frozen Green Snap Beans VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Frozen Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	11% 14g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	18% 13g	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	2.85% 2.06g	0.55% 0.4g	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	% 1.83g	% 0.56g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 10.4g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	8.4% 0.11mg	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	7.44% 29.8μg	14.4% 57.5μg	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	28.4% 25.6mg	6.17% 5.56mg	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	5.56% 0.83mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	9.5% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.3% 52μg	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	21% 1.7mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	35.5% 0.82mg	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	9.07% 63.5mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.82% 178g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Green Snap Beans VS Canned Beets with Liquids and Salt per 7 oz

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

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

• 7 ounces of Frozen Green Snap Beans have 27 times more Vitamin A, 9.8 times more Vitamin B1, 2.4 times more Vitamin B2, 3.3 times more Vitamin B3, 4.6 times more Vitamin C, 14 times more Vitamin E and 224 times more Vitamin K than Canned Beets with Liquids and Salt.
• While 7 oz of Canned Beets Solids and Liquids with Salt contain 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Unprepared Frozen Green Snap Beans.
• 7 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Unprepared Frozen Green Snap Beans as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Green Snap Beans have 2.3 times more Calcium, 1.2 times more Magnesium and 2.1 times more Phosphorus than Canned Beets with Liquids and Salt.
• While 7 oz of Canned Beets Solids and Liquids with Salt contain 47.7 times more Sodium and 1.3 times more Zinc than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Canned Beets with Liquids and Salt contain similar levels of Copper, Iron, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• Both Unprepared Frozen Green Snap Beans as well as Canned Beets Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Green Snap Beans have 33 times more Omega 3, 2.2 times more Fiber and 2.5 times more Protein than Canned Beets with Liquids and Salt.
• While 7 oz of Canned Beets Solids and Liquids with Salt contain 3 times more Sugars than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Canned Beets with Liquids and Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Beets with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Unprepared Frozen Green Snap Beans as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.