Comparing Nutrients in 7 ounces Canned Beets with Liquids VS Cooked Frozen Yellow Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids	11%	2%	87%
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Canned Beets with Liquids	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	9.85% 12.8g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	5.15% 3.73g	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	6.27% 2.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	9.16% 0.12mg	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	14.4% 57.5μg	11.4% 45.6μg	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	6.17% 5.56mg	9.04% 8.14mg	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	0.4% 0.06mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	13.5% 0.12mg	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	15.6% 1.25mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	28% 0.64mg	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	4.54% 31.8mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids VS Cooked Frozen Yellow Snap Beans with Salt per 7 oz

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

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

• 7 ounces of Canned Beets with Liquids have 3.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Cooked Frozen Yellow Snap Beans with Salt.
• While 7 oz of Boiled Frozen Yellow Snap Beans, drained with Salt contain 3.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin C and 381 times more Vitamin K than Canned Beets Solids and Liquids.
• Both Canned Beets with Liquids and Cooked Frozen Yellow Snap Beans with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Beets with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• 7 ounces of Cooked Frozen Yellow Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Canned Beets Solids and Liquids as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Canned Beets with Liquids have 1.6 times more Copper than Cooked Frozen Yellow Snap Beans with Salt.
• While 7 oz of Boiled Frozen Yellow Snap Beans, drained with Salt contain 3.8 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 11.7 times more Sodium and 2.1 times more Zinc than Canned Beets Solids and Liquids.
• Both Canned Beets with Liquids and Cooked Frozen Yellow Snap Beans with Salt contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Beets with Liquids lack sufficient amounts of Calcium
• Both Canned Beets Solids and Liquids as well as Boiled Frozen Yellow Snap Beans, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Beets with Liquids have 2.9 times more Sugars than Cooked Frozen Yellow Snap Beans with Salt.
• While 7 oz of Boiled Frozen Yellow Snap Beans, drained with Salt contain 23.5 times more Omega 3, 2.5 times more Fiber and 1.9 times more Protein than Canned Beets Solids and Liquids.
• Both Canned Beets with Liquids and Cooked Frozen Yellow Snap Beans with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Beets with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Canned Beets Solids and Liquids as well as Boiled Frozen Yellow Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.