Comparing Nutrients in 1 kilogram Boiled Green Snap Beans with Salt VS Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans with Salt	18%	6%	76%
Yellow Snap Beans	20%	3%	77%

Macro Nutrients

	Boiled Green Snap Beans with Salt	Yellow Snap Beans	Recommended Dietary Allowance
Energy	12% 350kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.8g	55% 71.3g	130g per day for Men 19-50 years
Sugars	50% 36.3g	45% 32.7g	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	84.2% 32g	89.5% 34g	38g per day for Men 19-50 years
Protein	33.8% 19g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans with Salt	Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	39% 350μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	57% 0.74mg	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	82.5% 330μg	93% 370μg	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	108% 97mg	181% 163mg	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	30.7% 4.6mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	399% 479μg	360% 432μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans with Salt	Yellow Snap Beans	Recommended Dietary Allowance
Calcium	44% 440mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	76.7% 0.69mg	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	81.3% 6.5mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	93% 2.14mg	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	41.4% 290mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24% 892g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans with Salt VS Yellow Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Green Snap Beans with Salt versus 1 kg of Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Green Snap Beans with Salt vs Yellow Snap Beans:

• 1 kg of Raw Yellow Snap Beans contains 1.3 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Green Snap Beans with Salt.
• Both Boiled Green Snap Beans with Salt and Yellow Snap Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per one kilogram.
• Both Boiled and Drained Green Snap Beans with Salt as well as Raw Yellow Snap Beans have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Green Snap Beans with Salt vs Yellow Snap Beans:

• 1 kilogram of Boiled Green Snap Beans with Salt has 1.3 times more Manganese and 39.8 times more Sodium than Yellow Snap Beans.
• While 1 kg of Raw Yellow Snap Beans contains 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained Green Snap Beans with Salt.
• Both Boiled Green Snap Beans with Salt and Yellow Snap Beans contain similar levels of Calcium, Copper, Zinc and Water per one kilogram.
• Both Boiled and Drained Green Snap Beans with Salt as well as Raw Yellow Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Snap Beans with Salt has 2.5 times more Omega 3 than Yellow Snap Beans.
• Both Boiled Green Snap Beans with Salt and Yellow Snap Beans offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• Both Boiled and Drained Green Snap Beans with Salt as well as Raw Yellow Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.