Comparing Nutrients in 100 grams Canned Yellow Snap Beans with Liquids VS Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans with Liquids	18%	5%	77%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Yellow Snap Beans with Liquids	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.24% 0.041g	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	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	3.06% 2.22g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.43% 0.8g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans with Liquids	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	8.25% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	7.08% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.12% 0.11mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	3.23% 0.042mg	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	3.75% 15μg	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	4.44% 4mg	14.3% 13mg	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	1.53% 0.23mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans with Liquids	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	5.44% 0.049mg	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	11.3% 0.9mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	16.7% 0.39mg	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	2.7% 19mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	5.47% 186mg	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	0.93% 14mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Yellow Snap Beans with Liquids vs Frozen Yellow Snap Beans:

• Canned Yellow Snap Beans Solids and Liquids have 1.2 times more Vitamin B5 and 4.6 times more Vitamin E than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B6, 3.2 times more Vitamin C and 1.4 times more Vitamin K than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Unprepared Frozen Yellow Snap Beans have similar amounts of Vitamin B9 per 100 g.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Yellow Snap Beans with Liquids vs Frozen Yellow Snap Beans:

• Canned Yellow Snap Beans Solids and Liquids have 1.4 times more Copper than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 1.8 times more Calcium, 1.7 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids and Unprepared Frozen Yellow Snap Beans have similar amounts of Iron, Manganese and Water per 100 g.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Unprepared Frozen Yellow Snap Beans contain 2.2 times more Energy, 2.1 times more Omega 3, 2.2 times more Carbohydrate, 3.6 times more Sugars, 1.9 times more Fiber and 2.3 times more Protein than Canned Yellow Snap Beans Solids and Liquids.
• Both Canned Yellow Snap Beans Solids and Liquids as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.