Comparing Nutrients in 1 kilogram Boiled Yellow Snap Beans with Salt VS Boiled Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Snap Beans with Salt	18%	6%	76%
Boiled Yellow Snap Beans	18%	6%	76%

Macro Nutrients

	Boiled Yellow Snap Beans with Salt	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Energy	12% 350kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.8g	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	50% 36.3g	50% 36.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	33.8% 19g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Snap Beans with Salt	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	43% 0.56mg	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	82.5% 330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.7% 4.6mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	399% 479μg	399% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Snap Beans with Salt	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Calcium	46% 460mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	114% 1.03mg	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	160% 13mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	128% 2.94mg	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	55.7% 390mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 892g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Snap Beans with Salt VS Boiled Yellow Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yellow Snap Beans with Salt versus 1 kg of Boiled Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Yellow Snap Beans with Salt vs Boiled Yellow Snap Beans:

• Both Boiled and Drained Yellow Snap Beans with Salt and Boiled and Drained Yellow Snap Beans have similar amounts of vitamins per 1 kg
• Both Boiled Yellow Snap Beans with Salt and Boiled Yellow Snap Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per one kilogram.
• Both Boiled and Drained Yellow Snap Beans with Salt as well as Boiled and Drained Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yellow Snap Beans with Salt vs Boiled Yellow Snap Beans:

• 1 kilogram of Boiled Yellow Snap Beans with Salt has 79.7 times more Sodium than Boiled Yellow Snap Beans.
• Both Boiled Yellow Snap Beans with Salt and Boiled Yellow Snap Beans contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per one kilogram.
• Both Boiled and Drained Yellow Snap Beans with Salt as well as Boiled and Drained Yellow Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled and Drained Yellow Snap Beans with Salt and Boiled and Drained Yellow Snap Beans have similar amounts of macro-nutrients per 1 kg
• Both Boiled Yellow Snap Beans with Salt and Boiled Yellow Snap Beans offer comparable quantities of Omega 3, Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• Both Boiled and Drained Yellow Snap Beans with Salt as well as Boiled and Drained Yellow Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.