Comparing Nutrients in 100 calories Microwaved All Styles Frozen Green Snap Beans VS Boiled Frozen Green Snap Beans

Weight per 100 calories

• Microwaved All Styles Frozen Green Snap Beans: 303g
• Boiled Frozen Green Snap Beans: 357g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Microwaved All Styles Frozen Green Snap Beans or Boiled Frozen Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Boiled Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.24g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	17.7% 23g	130g per day for Men 19-50 years
Sugars	11% 7.88g	9.26% 6.7g	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	5.7% 4.12g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.24g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	28% 10.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	9.5% 5.32g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	8.55% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	16.5% 0.21mg	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	9.1% 36.4μg	20.5% 82μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.3mg	16.3% 14.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.27mg	0.95% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	18.5% 185mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	23.4% 0.21mg	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	30.3% 2.42mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	44.7% 1.03mg	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	18% 127mg	14.8% 104mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3.03μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.24% 3.57mg	1500mg per day for Men 19-50 years
Zinc	8.54% 0.94mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	7.37% 273g	8.82% 327g	3700g per day for Men 19-50 years

Microwaved All Styles Frozen Green Snap Beans VS Boiled Frozen Green Snap Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Microwaved All Styles Frozen Green Snap Beans or Boiled Frozen Green Snap Beans?

Lets compare vitamin content per 100 calories of Microwaved All Styles Frozen Green Snap Beans vs Boiled Frozen Green Snap Beans:

• 100 calories of Microwaved All Styles Frozen Green Snap Beans have 1.8 times more Vitamin B1, 2.9 times more Vitamin B5, 2.3 times more Vitamin C, 8.9 times more Vitamin E and 1.3 times more Vitamin K than Boiled Frozen Green Snap Beans.
• While 100 kcal of Drained Boiled Frozen Green Snap Beans without Salt contain 2.3 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled Frozen Green Snap Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin E

Comparing minerals per 100 calories for Microwaved All Styles Frozen Green Snap Beans vs Boiled Frozen Green Snap Beans:

• 100 calories of Microwaved All Styles Frozen Green Snap Beans have 1.2 times more Calcium, 1.3 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Selenium than Boiled Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled Frozen Green Snap Beans contain similar levels of Copper, Iron, Manganese, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Microwaved All Styles Frozen Green Snap Beans have 2.4 times more Omega 3 than Boiled Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled Frozen Green Snap Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 calories.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt provide inadequate amounts of Omega 6 in 100 calories.