Comparing Nutrients in 100 grams Canned Seasoned Snap Beans VS Boiled Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Seasoned Snap Beans	17%	9%	74%
Boiled Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Seasoned Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	0.55% 16kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	4.96% 6.45g	130g per day for Men 19-50 years
Sugars	NA	2.6% 1.88g	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	3.95% 1.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	2.9% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.96% 0.098mg	0.98% 0.049mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	4.6% 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	4.5% 18μg	5.75% 23μg	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	3.44% 3.1mg	4.56% 4.1mg	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	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	6.56% 0.059mg	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	5.88% 0.47mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	12.5% 0.29mg	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	2.3% 16mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	4.68% 159mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Seasoned Snap Beans vs Boiled Frozen Green Snap Beans:

• Canned Seasoned Snap Beans have 1.2 times more Vitamin A and 2 times more Vitamin B5 than Drained Boiled Frozen Green Snap Beans without Salt .
• While Drained Boiled Frozen Green Snap Beans without Salt contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Seasoned Snap Beans vs Boiled Frozen Green Snap Beans:

• Canned Seasoned Snap Beans have 373 times more Sodium than Drained Boiled Frozen Green Snap Beans without Salt .
• While Drained Boiled Frozen Green Snap Beans without Salt contain 1.9 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Drained Boiled Frozen Green Snap Beans without Salt have similar amounts of Copper, Manganese and Water per 100 g.
• Both Canned Seasoned Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Seasoned Snap Beans have 1.3 times more Omega 3 than Drained Boiled Frozen Green Snap Beans without Salt .
• While Drained Boiled Frozen Green Snap Beans without Salt contain 1.8 times more Carbohydrate, 2 times more Fiber and 1.8 times more Protein than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.