Comparing Nutrients in 14 ounces French Beans VS Boiled French Beans

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Boiled French Beans	22%	5%	73%

Macro Nutrients

	French Beans	Boiled French Beans	Recommended Dietary Allowance
Energy	47% 1361kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	8.27% 8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	190% 3.04g	71% 1.14g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 254g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	NA	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	263% 100g	98% 37.3g	38g per day for Men 19-50 years
Protein	133% 74.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	French Beans	Boiled French Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	32% 0.42mg	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	396% 1584μg	74.4% 298μg	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	20.3% 18.3mg	5.3% 4.76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Beans	Boiled French Beans	Recommended Dietary Allowance
Calcium	74% 738mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	50.7% 0.46mg	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	169% 13.5mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	66% 1.5mg	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	172% 1207mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	154% 5223mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	68.6% 7.54mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	1.16% 42.7g	7.14% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of French Beans vs Boiled French Beans:

• Raw French Beans have 4.1 times more Vitamin B1, 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B5, 3.8 times more Vitamin B6, 5.3 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled French Beans.
• Both Raw French Beans as well as Boiled French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for French Beans vs Boiled French Beans:

• Raw French Beans have 3 times more Calcium, 3.8 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 3.1 times more Manganese, 3 times more Phosphorus, 3.6 times more Potassium, 10.8 times more Selenium, 3 times more Sodium and 3 times more Zinc than Boiled French Beans.
• While Boiled French Beans contain 6.2 times more Water than Raw French Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw French Beans have 2.7 times more Energy, 2.7 times more Fat, 2.7 times more Omega 3, 2.7 times more Omega 6, 2.7 times more Carbohydrate, 2.7 times more Fiber and 2.7 times more Protein than Boiled French Beans.
• Both Raw French Beans as well as Boiled French Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.