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

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

	Frozen Yellow Snap Beans	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	3.4% 0.58g	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	76.6% 100g	130g per day for Men 19-50 years
Sugars	30.6% 22g	110% 79.6g	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	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	52.6% 20g	38g per day for Men 19-50 years
Protein	32% 18g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	37.5% 150μg	200% 800μg	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	40% 36mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	375% 450μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	82.2% 0.74mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	142% 3.26mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	89.7% 3050mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	190% 2850mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.3% 899g	23.5% 871g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Yellow Snap Beans versus 1 kg of Boiled Beets 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 Beets with Salt:

• 1 kilogram of Frozen Yellow Snap Beans has 3.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin C and 225 times more Vitamin K than Boiled Beets with Salt.
• While 1 kg of Boiled and Drained Beets with Salt contains 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.3 times more Vitamin B9 than Unprepared Frozen Yellow Snap Beans.
• 1 kilogram of Frozen Yellow Snap Beans have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Beets with Salt have insufficient amounts of Vitamin K
• Both Unprepared Frozen Yellow Snap Beans as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Frozen Yellow Snap Beans has 2.6 times more Calcium than Boiled Beets with Salt.
• While 1 kg of Boiled and Drained Beets with Salt contains 1.5 times more Copper, 1.6 times more Potassium, 95 times more Sodium and 1.3 times more Zinc than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Boiled Beets with Salt contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Beets with Salt lack sufficient amounts of Calcium
• Both Unprepared Frozen Yellow Snap Beans as well as Boiled and Drained Beets with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Yellow Snap Beans has 13.2 times more Omega 3 and 1.4 times more Fiber than Boiled Beets with Salt.
• While 1 kg of Boiled and Drained Beets with Salt contains 1.3 times more Carbohydrate and 3.6 times more Sugars than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Boiled Beets with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Beets with Salt provide inadequate amounts of Omega 3
• Both Unprepared Frozen Yellow Snap Beans as well as Boiled and Drained Beets with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.