Comparing Nutrients in 14 ounces Boiled Green Snap Beans VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	23% 30g	130g per day for Men 19-50 years
Sugars	20% 14.4g	12% 8.77g	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	5.7% 4.13g	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	% 3.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	14% 127μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.44mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13.4% 0.17mg	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	32.7% 131μg	15% 59.5μg	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	42.8% 38.5mg	57% 51mg	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	12% 1.83mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	158% 190μg	148% 178μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	17.5% 175mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	21.6% 0.19mg	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	32.2% 2.58mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	63.7% 1.46mg	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	16.4% 115mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.65% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans VS Frozen Green Snap Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Green Snap Beans versus 14 oz of Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Green Snap Beans vs Frozen Green Snap Beans:

• 14 ounces of Boiled Green Snap Beans have 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Green Snap Beans.
• While 14 oz of Unprepared Frozen Green Snap Beans contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans provide similar amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K per 14 ounces.
• 14 ounces of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Green Snap Beans vs Frozen Green Snap Beans:

• 14 oz of Unprepared Frozen Green Snap Beans contain 1.3 times more Iron, 1.3 times more Manganese and 1.3 times more Potassium than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Zinc and Water per 14 ounces.
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Green Snap Beans have 1.3 times more Omega 3, 1.6 times more Sugars and 1.2 times more Fiber than Frozen Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in 14 ounces.