Comparing Nutrients in 14 ounces Cooked Frozen Beans,Young Pinto with Salt VS Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Beans,Young Pinto with Salt	23%	3%	74%
Yellow Snap Beans	20%	3%	77%

Macro Nutrients

	Cooked Frozen Beans,Young Pinto with Salt	Yellow Snap Beans	Recommended Dietary Allowance
Energy	22% 643kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	56.4% 21.4g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	66% 37g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Beans,Young Pinto with Salt	Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	22.6% 0.29mg	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	33.7% 135μg	36.7% 147μg	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	3.1% 2.78mg	72% 64.7mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	143% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Beans,Young Pinto with Salt	Yellow Snap Beans	Recommended Dietary Allowance
Calcium	20.6% 206mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	30.4% 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	134% 10.8mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	37% 0.85mg	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	56.7% 397mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	75.4% 2564mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	84.4% 1266mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	6.22% 230g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Beans,Young Pinto with Salt VS Yellow Snap Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Beans,Young Pinto with Salt versus 14 oz of Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Beans,Young Pinto with Salt vs Yellow Snap Beans:

• 14 ounces of Cooked Frozen Beans,Young Pinto with Salt have 3.3 times more Vitamin B1, 2.7 times more Vitamin B5 and 2.6 times more Vitamin B6 than Yellow Snap Beans.
• While 14 oz of Raw Yellow Snap Beans contain 23.3 times more Vitamin C than Boiled Frozen Beans,Young Pinto, drained with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Yellow Snap Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Frozen Beans,Young Pinto with Salt have insufficient amounts of Vitamin C
• 14 ounces of Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Boiled Frozen Beans,Young Pinto, drained with Salt as well as Raw Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Beans,Young Pinto with Salt vs Yellow Snap Beans:

• 14 ounces of Cooked Frozen Beans,Young Pinto with Salt have 1.4 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 3.1 times more Potassium, 2.3 times more Selenium, 53.2 times more Sodium and 2.9 times more Zinc than Yellow Snap Beans.
• While 14 oz of Raw Yellow Snap Beans contain 1.6 times more Water than Boiled Frozen Beans,Young Pinto, drained with Salt.
• 14 ounces of Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Beans,Young Pinto with Salt have 5.2 times more Energy, 4.9 times more Omega 3, 4.3 times more Carbohydrate, 1.6 times more Fiber and 5.1 times more Protein than Yellow Snap Beans.
• 14 ounces of Yellow Snap Beans provide inadequate amounts of Energy
• Both Boiled Frozen Beans,Young Pinto, drained with Salt as well as Raw Yellow Snap Beans provide inadequate amounts of Omega 6 in 14 ounces.