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

Weight per 100 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Microwaved 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	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	15% 19.4g	130g per day for Men 19-50 years
Sugars	11% 7.88g	13.5% 9.76g	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	6.06% 4.4g	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	% 4.36g	g per day for Men 19-50 years
Sucrose	% 1.24g	% 1g	g per day for Men 19-50 years
Fiber	27% 10.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	29% 0.38mg	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	35.6% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.3mg	24.6% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	18.5% 185mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	30.3% 0.27mg	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	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	43.7% 1mg	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	21.2% 148mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	28.8% 979mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3.03μg	NA	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	8.54% 0.94mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	7.37% 273g	7.37% 273g	3700g per day for Men 19-50 years

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

• Microwaved All Styles Frozen Green Snap Beans have 1.4 times more Vitamin B2 and 1.5 times more Vitamin C than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 3.9 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Microwaved Green Snap Beans have similar amounts of Vitamin B1 per 100 kcal.

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

• Microwaved Green Snap Beans contain 1.4 times more Copper and 1.4 times more Potassium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Microwaved Green Snap Beans have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Microwaved All Styles Frozen Green Snap Beans and Microwaved Green Snap Beans have similar amounts of macro-nutrients per 100 kcal
• Both Microwaved All Styles Frozen Green Snap Beans and Microwaved Green Snap Beans have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fructose, Fiber and Protein per 100 kcal.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Microwaved Green Snap Beans have insufficient amounts of Glucose and Sucrose in 100 kcal.