Comparing Nutrients in 14 ounces Beets VS Microwaved Green Snap Beans

Macros Ratio

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

Macro Nutrients

	Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	5.9% 171kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	37% 27g	17.6% 12.8g	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	7.94% 5.75g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	29.2% 11g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	38% 0.49mg	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	108% 433μg	46.6% 187μg	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	21.6% 19.4mg	32% 29mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	39.7% 0.36mg	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	39.7% 3.18mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	57.3% 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	22.7% 159mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	37.7% 1282mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	20.6% 310mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.66% 357g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Beets have 2.3 times more Vitamin B9 than Microwaved Green Snap Beans.
• While 14 oz of Microwaved Green Snap Beans contain 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Beets.

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

• 14 ounces of Beets have 26 times more Sodium than Microwaved Green Snap Beans.
• While 14 oz of Microwaved Green Snap Beans contain 3.4 times more Calcium than Raw Beets.
• Both Beets and Microwaved Green Snap Beans contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 ounces.
• 14 ounces of Beets lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Beets have 1.5 times more Carbohydrate and 2.1 times more Sugars than Microwaved Green Snap Beans.
• While 14 oz of Microwaved Green Snap Beans contain 1.4 times more Protein than Raw Beets.
• Both Beets and Microwaved Green Snap Beans offer comparable quantities of Fiber per 14 ounces.
• Both Raw Beets as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in 14 ounces.