Comparing Nutrients in 14 ounces Frozen Yellow Snap Beans VS Cooked Frozen Green Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Cooked Frozen Green Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Frozen Yellow Snap Beans	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	4.5% 131kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	12% 8.8g	10.3% 7.46g	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	29.2% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18.3% 0.24mg	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	23% 91μg	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	57% 51mg	18% 16.3mg	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	1.32% 0.2mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	126% 151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	26% 0.23mg	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	42.7% 3.4mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	49.7% 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	18% 127mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.64% 357g	9.8% 363g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Yellow Snap Beans have 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.1 times more Vitamin C than Boiled Frozen Green Snap Beans, drained with Salt.
• While Boiled Frozen Green Snap Beans, drained with Salt contain 3.3 times more Vitamin A, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Unprepared Frozen Yellow Snap Beans.
• Both Unprepared Frozen Yellow Snap Beans and Boiled Frozen Green Snap Beans, drained with Salt have similar amounts of Vitamin B2 and Vitamin K per 14 oz.
• Both Unprepared Frozen Yellow Snap Beans as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Frozen Yellow Snap Beans vs Cooked Frozen Green Snap Beans with Salt:

• Unprepared Frozen Yellow Snap Beans have 1.3 times more Iron and 1.3 times more Manganese than Boiled Frozen Green Snap Beans, drained with Salt.
• While Boiled Frozen Green Snap Beans, drained with Salt contain 81.7 times more Sodium than Unprepared Frozen Yellow Snap Beans.
• Both Unprepared Frozen Yellow Snap Beans and Boiled Frozen Green Snap Beans, drained with Salt have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 14 oz.
• Both Unprepared Frozen Yellow Snap Beans as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen Yellow Snap Beans have 1.4 times more Omega 3 and 1.2 times more Protein than Boiled Frozen Green Snap Beans, drained with Salt.
• Both Unprepared Frozen Yellow Snap Beans and Boiled Frozen Green Snap Beans, drained with Salt have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 14 oz.
• Both Unprepared Frozen Yellow Snap Beans as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.