Comparing Nutrients in 7 ounces Boiled Yellow Snap Beans VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Snap Beans	18%	6%	76%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Boiled Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	2.14% 1.55g	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	0.9% 0.65g	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	% 0.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	2.55% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	14% 55.6μg	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	21.4% 19.2mg	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	6.1% 0.91mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.2% 95μg	64.3% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Snap Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	7.5% 0.067mg	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	31.8% 2.54mg	26.3% 2.1mg	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	25.4% 0.58mg	14% 0.32mg	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	11% 77.4mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Snap Beans VS Canned Green Snap Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Yellow Snap Beans vs Canned Green Snap Beans:

• 7 ounces of Boiled Yellow Snap Beans have 4.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B6, 3.5 times more Vitamin C, 15.3 times more Vitamin E and 1.2 times more Vitamin K than Canned Green Snap Beans.
• While 7 oz of Drained Solids of Canned Green Snap Beans without Salt contain 4.5 times more Vitamin A and 2.7 times more Vitamin B5 than Boiled and Drained Yellow Snap Beans.
• Both Boiled Yellow Snap Beans and Canned Green Snap Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Yellow Snap Beans have insufficient amounts of Vitamin A and Vitamin B5
• 7 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Boiled and Drained Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yellow Snap Beans vs Canned Green Snap Beans:

• 7 ounces of Boiled Yellow Snap Beans have 1.2 times more Calcium, 3 times more Copper, 1.2 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 3.1 times more Potassium and 1.8 times more Zinc than Canned Green Snap Beans.
• Both Boiled Yellow Snap Beans and Canned Green Snap Beans contain similar levels of Water per seven ounces.
• 7 ounces of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Boiled and Drained Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Yellow Snap Beans have 1.8 times more Carbohydrate, 4.7 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Canned Green Snap Beans.
• While 7 oz of Drained Solids of Canned Green Snap Beans without Salt contain 1.6 times more Omega 3 than Boiled and Drained Yellow Snap Beans.
• Both Boiled and Drained Yellow Snap Beans as well as Drained Solids of Canned Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.