Comparing Nutrients in 14 ounces Frozen Green Snap Beans VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

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

Macro Nutrients

	Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	4.5% 131kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	12% 8.77g	14.2% 10.3g	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% 4.13g	7.45% 5.4g	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	% 3.65g	% 3.3g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 1.63g	g per day for Men 19-50 years
Fiber	27% 10.3g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	12% 107μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	19.2% 0.25mg	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	15% 59.5μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51mg	48.5% 43.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 178μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	29% 0.26mg	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	42% 3.37mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	57% 1.3mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.65% 357g	9.65% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Green Snap Beans vs Microwaved All Styles Frozen Green Snap Beans:

• Unprepared Frozen Green Snap Beans have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin K than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin C and Vitamin E per 14 oz.

Comparing minerals per 14 ounces for Frozen Green Snap Beans vs Microwaved All Styles Frozen Green Snap Beans:

• Microwaved All Styles Frozen Green Snap Beans contain 1.5 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Selenium than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Iron, Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Microwaved All Styles Frozen Green Snap Beans contain 2 times more Omega 3, 1.3 times more Fructose and 1.3 times more Fiber than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Energy, Carbohydrate, Sugars and Protein per 14 oz.
• Both Unprepared Frozen Green Snap Beans as well as Microwaved All Styles Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.