Comparing Nutrients in 1 kilogram Boiled Green Snap Beans VS Microwaved Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Boiled Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	12% 350kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	NA	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.8g	49.3% 64g	130g per day for Men 19-50 years
Sugars	50% 36.3g	44.4% 32.2g	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	20% 14.5g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	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	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	95% 1.24mg	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	82.5% 330μg	118% 470μg	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	108% 97mg	81% 73mg	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	30.7% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	399% 479μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	44% 440mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	100% 0.9mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	144% 3.32mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	24% 892g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans VS Microwaved Green Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Green Snap Beans versus 1 kg of Microwaved Green 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 vs Microwaved Green Snap Beans:

• 1 kilogram of Boiled Green Snap Beans has 1.3 times more Vitamin B2 and 1.3 times more Vitamin C than Microwaved Green Snap Beans.
• While 1 kg of Microwaved Green Snap Beans contains 1.3 times more Vitamin B3, 4.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Microwaved Green Snap Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Green Snap Beans have insufficient amounts of Vitamin B5

Comparing minerals per 1 kilogram for Boiled Green Snap Beans vs Microwaved Green Snap Beans:

• 1 kg of Microwaved Green Snap Beans contains 1.6 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Microwaved Green Snap Beans contain similar levels of Calcium, Manganese and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Snap Beans has 1.2 times more Carbohydrate than Microwaved Green Snap Beans.
• Both Boiled Green Snap Beans and Microwaved Green Snap Beans offer comparable quantities of Sugars, Fiber and Protein per one kilogram.
• Both Boiled and Drained Green Snap Beans as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in one kilogram.