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

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets with Salt	14%	3%	83%
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Boiled Beets with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	6.02% 175kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	30.4% 39.5g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	43.6% 31.6g	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	21% 7.94g	31.3% 12g	38g per day for Men 19-50 years
Protein	12% 6.67g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	79.4% 318μg	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	16% 14.3mg	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	1.06% 0.16mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	126% 151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	27% 0.24mg	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	39% 3.14mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	55.7% 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	21.5% 151mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	75.4% 1131mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.34% 346g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets with Salt VS Cooked Frozen Yellow Snap Beans with Salt per 14 oz

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

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

• 14 ounces of Boiled Beets with Salt have 3 times more Vitamin B5 and 3.5 times more Vitamin B9 than Cooked Frozen Yellow Snap Beans with Salt.
• While 14 oz of Boiled Frozen Yellow Snap Beans, drained with Salt contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B2 and 190.5 times more Vitamin K than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Cooked Frozen Yellow Snap Beans with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 14 ounces.
• 14 ounces of Boiled Beets with Salt have insufficient amounts of Vitamin K
• 14 ounces of Cooked Frozen Yellow Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Beets with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Boiled Beets with Salt have 1.2 times more Copper, 1.2 times more Phosphorus and 2.4 times more Potassium than Cooked Frozen Yellow Snap Beans with Salt.
• While 14 oz of Boiled Frozen Yellow Snap Beans, drained with Salt contain 3.1 times more Calcium and 1.4 times more Zinc than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Cooked Frozen Yellow Snap Beans with Salt contain similar levels of Iron, Magnesium, Manganese, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Beets with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Beets with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Beets with Salt have 1.5 times more Carbohydrate and 4.2 times more Sugars than Cooked Frozen Yellow Snap Beans with Salt.
• While 14 oz of Boiled Frozen Yellow Snap Beans, drained with Salt contain 9.4 times more Omega 3 and 1.5 times more Fiber than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Cooked Frozen Yellow Snap Beans with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Beets with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Beets with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.