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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Microwaved Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Energy	4.5% 131kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	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	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	43.6% 31.6g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	8.93% 0.11mg	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	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	20.5% 0.27mg	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	79.4% 318μg	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	16% 14.3mg	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	1.06% 0.16mg	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	Boiled Beets	Recommended Dietary Allowance
Calcium	22% 218mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	32.6% 0.29mg	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	41% 3.3mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	56.3% 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	27.8% 194mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	37.7% 1282mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.66% 357g	9.34% 346g	3700g per day for Men 19-50 years

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

• Microwaved Green Snap Beans have 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin C than Boiled and Drained Beets.
• While Boiled and Drained Beets contain 1.7 times more Vitamin B9 than Microwaved Green Snap Beans.

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

• Microwaved Green Snap Beans have 3.4 times more Calcium, 1.2 times more Copper, 1.2 times more Magnesium and 1.3 times more Phosphorus than Boiled and Drained Beets.
• While Boiled and Drained Beets contain 25.7 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled and Drained Beets have similar amounts of Iron, Manganese, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Microwaved Green Snap Beans have 1.7 times more Fiber and 1.4 times more Protein than Boiled and Drained Beets.
• While Boiled and Drained Beets contain 1.3 times more Energy, 1.6 times more Carbohydrate and 2.5 times more Sugars than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans as well as Boiled and Drained Beets have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.