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

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%

Macro Nutrients

	Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	5% 6.5g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	3.42% 2.5g	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	3.8% 2.76g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	4.58% 0.06mg	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	16.4% 65.5μg	13% 51.6μg	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	27% 24.2mg	4.85% 4.37mg	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	5.42% 0.81mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	48% 57.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	8.16% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	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	25.5% 2.04mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	17.7% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	183% 82.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.1% 189g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Green Snap Beans have 2.7 times more Vitamin A, 5.5 times more Vitamin B1, 5.2 times more Vitamin B2, 3.7 times more Vitamin B3, 2.1 times more Vitamin B5, 4.7 times more Vitamin B6, 1.3 times more Vitamin B9, 5.5 times more Vitamin C, 20.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Green Snap Beans with Liquids and 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 Raw Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Green Snap Beans have 1.3 times more Calcium, 1.9 times more Copper, 1.9 times more Magnesium, 2.1 times more Phosphorus and 2.3 times more Potassium than Canned Green Snap Beans with Liquids and Salt.
• While 7 oz of Canned Green Snap Beans Solids and Liquids with Salt contain 32 times more Sodium and 1.5 times more Zinc than Raw Green Snap Beans.
• Both Green Snap Beans and Canned Green Snap Beans with Liquids and Salt contain similar levels of Iron, Manganese and Water per seven ounces.
• Both Raw Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Snap Beans have 1.3 times more Omega 3, 2.1 times more Carbohydrate, 2.6 times more Sugars, 1.8 times more Fiber and 2.5 times more Protein than Canned Green Snap Beans with Liquids and Salt.
• 7 ounces of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Protein
• Both Raw Green Snap Beans as well as Canned Green Snap Beans Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.