Comparing Nutrients in 1 kilogram Beets VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Beets	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	15% 430kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	93% 67.6g	36% 26g	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	18.8% 13.6g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	73.7% 28g	89.5% 34g	38g per day for Men 19-50 years
Protein	28.8% 16g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Beets	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	48.5% 0.63mg	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	273% 1090μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54.4% 49mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	481% 577μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	16% 160mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	73.3% 0.66mg	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	100% 8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	143% 3.3mg	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	57% 400mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	23.7% 876g	24.3% 899g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Microwaved All Styles Frozen Green Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Beets versus 1 kg of Microwaved All Styles Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Beets vs Microwaved All Styles Frozen Green Snap Beans:

• 1 kilogram of Beets has 9.1 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin C, 10.5 times more Vitamin E and 288.5 times more Vitamin K than Raw Beets.
• Both Beets and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Beets have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Beets vs Microwaved All Styles Frozen Green Snap Beans:

• 1 kilogram of Beets has 1.4 times more Potassium and 26 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 3.8 times more Calcium and 1.3 times more Magnesium than Raw Beets.
• Both Beets and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Copper, Iron, Manganese, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Beets lack sufficient amounts of Calcium
• Both Raw Beets as well as Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Beets has 1.4 times more Carbohydrate and 2.6 times more Sugars than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 26.4 times more Omega 3 than Raw Beets.
• Both Beets and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Beets provide inadequate amounts of Omega 3
• Both Raw Beets as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.