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

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Boiled Yellow Snap Beans with Salt	18%	6%	76%

Macro Nutrients

	Frozen Yellow Snap Beans	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	58.3% 75.8g	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	73.7% 28g	87% 33g	38g per day for Men 19-50 years
Protein	32% 18g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	37.5% 150μg	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	143% 129mg	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	3.33% 0.5mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	375% 450μg	399% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	108% 8.6mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	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	45.7% 320mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	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	2% 30mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.3% 899g	24% 892g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Yellow Snap Beans has 1.3 times more Vitamin B1 and 1.3 times more Vitamin C than Boiled Yellow Snap Beans with Salt.
• While 1 kg of Boiled and Drained Yellow Snap Beans with Salt contains 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 9.2 times more Vitamin E than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Boiled Yellow Snap Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Frozen Yellow Snap Beans have insufficient amounts of Vitamin E
• Both Unprepared Frozen Yellow Snap Beans as well as Boiled and Drained Yellow Snap Beans with Salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Yellow Snap Beans has 1.3 times more Manganese than Boiled Yellow Snap Beans with Salt.
• While 1 kg of Boiled and Drained Yellow Snap Beans with Salt contains 2.1 times more Copper, 1.5 times more Iron, 1.6 times more Potassium, 79.7 times more Sodium and 1.4 times more Zinc than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Boiled Yellow Snap Beans with Salt contain similar levels of Calcium, Magnesium, Phosphorus and Water per one kilogram.
• Both Unprepared Frozen Yellow Snap Beans as well as Boiled and Drained Yellow Snap Beans with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Yellow Snap Beans with Salt contains 1.3 times more Omega 3 and 1.6 times more Sugars than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Boiled Yellow Snap Beans with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• Both Unprepared Frozen Yellow Snap Beans as well as Boiled and Drained Yellow Snap Beans with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.