Comparing Nutrients in 1 kilogram Microwaved All Styles Frozen Green Snap Beans VS Boiled Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Boiled Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	36% 26g	26% 19g	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	18.8% 13.6g	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	% 8.3g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	79% 30g	38g per day for Men 19-50 years
Protein	35.4% 20g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	46% 0.6mg	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	30% 120μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	45.6% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	481% 577μg	318% 381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	61% 610mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	65.6% 0.59mg	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	100% 8mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	125% 2.88mg	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	60% 420mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.3% 899g	24.7% 914g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Microwaved All Styles Frozen Green Snap Beans versus 1 kg of Boiled Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Microwaved All Styles Frozen Green Snap Beans vs Boiled Frozen Green Snap Beans:

• 1 kilogram of Microwaved All Styles Frozen Green Snap Beans has 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 2.7 times more Vitamin C, 10.5 times more Vitamin E and 1.5 times more Vitamin K than Boiled Frozen Green Snap Beans.
• While 1 kg of Drained Boiled Frozen Green Snap Beans without Salt contains 1.9 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled Frozen Green Snap Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5 and Vitamin E

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

• 1 kilogram of Microwaved All Styles Frozen Green Snap Beans has 1.5 times more Calcium, 1.2 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Boiled Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled Frozen Green Snap Beans contain similar levels of Copper, Manganese and Water per one kilogram.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved All Styles Frozen Green Snap Beans has 2.8 times more Omega 3, 1.4 times more Sugars and 1.3 times more Protein than Boiled Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled Frozen Green Snap Beans offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.