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

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	NA	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	NA	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	49.3% 64g	130g per day for Men 19-50 years
Sugars	36% 26g	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	18.8% 13.6g	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	% 8.3g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 3.3g	g per day for Men 19-50 years
Fiber	89.5% 34g	89.5% 34g	38g per day for Men 19-50 years
Protein	35.4% 20g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	30% 120μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	81% 73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	481% 577μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	61% 610mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	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	100% 8mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	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	60% 420mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	24.3% 899g	24.3% 900g	3700g per day for Men 19-50 years

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

• Microwaved All Styles Frozen Green Snap Beans have 1.4 times more Vitamin B2 and 1.5 times more Vitamin C than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 3.9 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Microwaved Green Snap Beans have similar amounts of Vitamin B1 per 1 kg.

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

• Microwaved Green Snap Beans contain 1.4 times more Copper and 1.4 times more Potassium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Microwaved Green Snap Beans have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Microwaved All Styles Frozen Green Snap Beans and Microwaved Green Snap Beans have similar amounts of macro-nutrients per 1 kg
• Both Microwaved All Styles Frozen Green Snap Beans and Microwaved Green Snap Beans have similar amounts of Energy, Carbohydrate, Sugars, Fructose, Fiber and Protein per 1 kg.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Microwaved Green Snap Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.