Comparing Nutrients in 1 kilogram Microwaved Green Snap Beans VS Beets

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Beets	14%	3%	83%

Macro Nutrients

	Microwaved Green Snap Beans	Beets	Recommended Dietary Allowance
Energy	11.4% 330kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	NA	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	73.5% 96g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	93% 67.6g	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	20% 14.5g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	73.7% 28g	38g per day for Men 19-50 years
Protein	41.3% 23g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Beets	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	51.5% 0.67mg	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	118% 470μg	273% 1090μg	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	81% 73mg	54.4% 49mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Beets	Recommended Dietary Allowance
Calcium	55% 550mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	83.3% 0.75mg	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	104% 8.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	143% 3.3mg	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	70% 490mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.3% 900g	23.7% 876g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved Green Snap Beans vs Beets:

• Microwaved Green Snap Beans have 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Beets.
• While Raw Beets contain 2.3 times more Vitamin B9 than Microwaved Green Snap Beans.

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

• Microwaved Green Snap Beans have 3.4 times more Calcium, 1.2 times more Magnesium and 1.2 times more Phosphorus than Raw Beets.
• While Raw Beets contain 26 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Raw Beets have similar amounts of Copper, Iron, Manganese, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved Green Snap Beans have 1.2 times more Fiber and 1.4 times more Protein than Raw Beets.
• While Raw Beets contain 1.3 times more Energy, 1.5 times more Carbohydrate and 2.1 times more Sugars than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans as well as Raw Beets have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.