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

Macros Ratio

	Protein	Fat	Carbs
Yellow Snap Beans	20%	3%	77%
Boiled Yellow Snap Beans	18%	6%	76%

Macro Nutrients

	Yellow Snap Beans	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Energy	10.7% 310kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	55% 71.3g	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	45% 32.7g	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	89.5% 34g	87% 33g	38g per day for Men 19-50 years
Protein	32.5% 18g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Yellow Snap Beans	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	93% 370μg	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	181% 163mg	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	27.3% 4.1mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 432μg	399% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Snap Beans	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Calcium	37% 370mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	130% 10.4mg	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	93% 2.14mg	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	54.3% 380mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24% 892g	3700g per day for Men 19-50 years

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

• Raw Yellow Snap Beans have 1.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Yellow Snap Beans.
• Both Raw Yellow Snap Beans and Boiled and Drained Yellow Snap Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin E and Vitamin K per 1 kg.
• Both Raw Yellow Snap Beans as well as Boiled and Drained Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Yellow Snap Beans have 1.5 times more Selenium than Boiled and Drained Yellow Snap Beans.
• While Boiled and Drained Yellow Snap Beans contain 1.5 times more Copper, 1.4 times more Manganese, 1.4 times more Potassium and 1.5 times more Zinc than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans and Boiled and Drained Yellow Snap Beans have similar amounts of Calcium, Iron, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Yellow Snap Beans contain 2.5 times more Omega 3 than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans and Boiled and Drained Yellow Snap Beans have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Raw Yellow Snap Beans as well as Boiled and Drained Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.