Comparing Nutrients in 1 kilogram Microwaved All Styles Frozen Green Snap Beans VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	1.35% 0.23g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	36% 26g	90% 65.3g	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	2.76% 2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 52.5g	g per day for Men 19-50 years
Fiber	89.5% 34g	31.6% 12g	38g per day for Men 19-50 years
Protein	35.4% 20g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	42.3% 0.55mg	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	72.5% 290μg	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	31% 28mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	481% 577μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	61% 610mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.58% 263μg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	179% 4.1mg	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	21.4% 150mg	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	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.3% 899g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved All Styles Frozen Green Snap Beans VS Canned Beets with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved All Styles Frozen Green Snap Beans versus 1 kg of Canned Beets with Liquids and Salt 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 Canned Beets with Liquids and Salt:

• 1 kilogram of Microwaved All Styles Frozen Green Snap Beans has 7.3 times more Vitamin B1, 2.7 times more Vitamin B2, 3.2 times more Vitamin B3, 3.9 times more Vitamin C, 14 times more Vitamin E and 288.5 times more Vitamin K than Canned Beets with Liquids and Salt.
• While 1 kg of Canned Beets Solids and Liquids with Salt contains 2.4 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Canned Beets with Liquids and Salt provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Microwaved All Styles Frozen Green Snap Beans vs Canned Beets with Liquids and Salt:

• 1 kilogram of Microwaved All Styles Frozen Green Snap Beans has 3.4 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium, 2.8 times more Phosphorus and 1.5 times more Potassium than Canned Beets with Liquids and Salt.
• While 1 kg of Canned Beets Solids and Liquids with Salt contains 47.7 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Canned Beets with Liquids and Salt contain similar levels of Iron, Manganese, Zinc and Water per one kilogram.
• 1 kilogram of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• Both Microwaved All Styles Frozen Green Snap Beans as well as Canned Beets Solids and Liquids with 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 66 times more Omega 3, 2.8 times more Fiber and 2.7 times more Protein than Canned Beets with Liquids and Salt.
• While 1 kg of Canned Beets Solids and Liquids with Salt contains 2.5 times more Sugars than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Canned Beets with Liquids and Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Beets with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Microwaved All Styles Frozen Green Snap Beans as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.