Comparing Nutrients in 14 ounces Microwaved Green Snap Beans VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Canned Beets	11%	4%	85%

Macro Nutrients

	Microwaved Green Snap Beans	Canned Beets	Recommended Dietary Allowance
Energy	4.5% 131kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.4g	22% 28.6g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	30% 22g	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	7.94% 5.75g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Canned Beets	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	17.4% 0.23mg	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	46.6% 187μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 29mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Canned Beets	Recommended Dietary Allowance
Calcium	22% 218mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.6% 104μg	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	41% 3.3mg	90% 7.22mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	49.5% 1.14mg	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	27.8% 194mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	37.7% 1282mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.66% 357g	9.76% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Green Snap Beans VS Canned Beets per 14 oz

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

Lets compare vitamin content per 14 ounces of Microwaved Green Snap Beans vs Canned Beets:

• 14 ounces of Microwaved Green Snap Beans have 7.8 times more Vitamin B1, 1.9 times more Vitamin B2, 4.9 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Beets.
• 14 ounces of Canned Beets have insufficient amounts of Vitamin B1 and Vitamin B3

Comparing minerals per 14 ounces for Microwaved Green Snap Beans vs Canned Beets:

• 14 ounces of Microwaved Green Snap Beans have 3.7 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium, 2.9 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Canned Beets.
• While 14 oz of Canned Beets, Solids contain 2.2 times more Iron and 64.7 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned Beets contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Canned Beets lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Microwaved Green Snap Beans have 1.9 times more Fiber and 2.5 times more Protein than Canned Beets.
• While 14 oz of Canned Beets, Solids contain 1.7 times more Sugars than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned Beets offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Beets provide inadequate amounts of Protein
• Both Microwaved Green Snap Beans as well as Canned Beets, Solids provide inadequate amounts of Energy in 14 ounces.