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

Macros Ratio

	Protein	Fat	Carbs
Yellow Snap Beans	20%	3%	77%
Canned Green Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Yellow Snap Beans	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	5.34% 6.95g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Yellow Snap Beans	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.33% 1.5mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	18.4% 73.4μg	8.93% 35.7μg	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	36% 32.3mg	7.5% 6.75mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71.4% 85.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Snap Beans	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	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	25.8% 2.06mg	22.3% 1.8mg	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	18.5% 0.42mg	29% 0.66mg	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	10.8% 75.4mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12% 415mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.08% 188g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Yellow Snap Beans have 3.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, 4.8 times more Vitamin C and 2.9 times more Vitamin E than Canned Green Snap Beans with Liquids.
• 7 ounces of Yellow Snap Beans have insufficient amounts of Vitamin B5
• 7 ounces of Canned Green Snap Beans with Liquids have insufficient amounts of Vitamin B3 and Vitamin E
• Both Raw Yellow Snap Beans as well as Canned Green Snap Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yellow Snap Beans have 1.5 times more Calcium, 1.9 times more Magnesium, 2 times more Phosphorus and 2.3 times more Potassium than Canned Green Snap Beans with Liquids.
• While 7 oz of Canned Green Snap Beans Solids and Liquids contain 1.6 times more Manganese than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Canned Green Snap Beans with Liquids contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Canned Green Snap Beans with Liquids lack sufficient amounts of Zinc
• Both Raw Yellow Snap Beans as well as Canned Green Snap Beans Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Snap Beans have 2 times more Carbohydrate, 2.3 times more Fiber and 2.3 times more Protein than Canned Green Snap Beans with Liquids.
• 7 ounces of Canned Green Snap Beans with Liquids provide inadequate amounts of Protein
• Both Raw Yellow Snap Beans as well as Canned Green Snap Beans Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.