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

Macros Ratio

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

Macro Nutrients

	Boiled Beets with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	110% 79.6g	26% 19g	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	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	30% 17g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	46% 0.6mg	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	200% 800μg	57.5% 230μg	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	40% 36mg	45.6% 41mg	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	2.67% 0.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	318% 381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	67.8% 0.61mg	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	99% 7.9mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	140% 3.23mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	89.7% 3050mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23.5% 871g	24.7% 914g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Beets with Salt has 3 times more Vitamin B5 and 3.5 times more Vitamin B9 than Cooked Frozen Yellow Snap Beans with Salt.
• While 1 kg of Boiled Frozen Yellow Snap Beans, drained with Salt contains 1.3 times more Vitamin B1, 2.3 times more Vitamin B2 and 190.5 times more Vitamin K than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Cooked Frozen Yellow Snap Beans with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Boiled Beets with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Cooked Frozen Yellow Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Beets with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Beets with Salt has 1.2 times more Copper, 1.2 times more Phosphorus and 2.4 times more Potassium than Cooked Frozen Yellow Snap Beans with Salt.
• While 1 kg of Boiled Frozen Yellow Snap Beans, drained with Salt contains 3.1 times more Calcium and 1.4 times more Zinc than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Cooked Frozen Yellow Snap Beans with Salt contain similar levels of Iron, Magnesium, Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Beets with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Beets with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Beets with Salt has 1.5 times more Carbohydrate and 4.2 times more Sugars than Cooked Frozen Yellow Snap Beans with Salt.
• While 1 kg of Boiled Frozen Yellow Snap Beans, drained with Salt contains 9.4 times more Omega 3 and 1.5 times more Fiber than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Cooked Frozen Yellow Snap Beans with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Beets with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Beets with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.