Comparing Nutrients in 1 kilogram Beets VS Boiled Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Boiled Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Beets	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	15% 430kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	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	3.24% 0.55g	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	73.5% 96g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	93% 67.6g	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	73.7% 28g	79% 30g	38g per day for Men 19-50 years
Protein	28.8% 16g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Beets	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	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	21% 3.34mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	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	273% 1090μg	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	54.4% 49mg	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

	Beets	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	16% 160mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	65.6% 0.59mg	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	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	125% 2.88mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.7% 876g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Boiled Frozen Green Snap Beans per 1 kg

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

• 1 kilogram of Beets has 3.2 times more Vitamin B5 and 4.7 times more Vitamin B9 than Boiled Frozen Green Snap Beans.
• While 1 kg of Drained Boiled Frozen Green Snap Beans without Salt contains 10.5 times more Vitamin A, 2.3 times more Vitamin B2 and 190.5 times more Vitamin K than Raw Beets.
• Both Beets and Boiled Frozen Green Snap Beans provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Beets have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Beets as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Beets vs Boiled Frozen Green Snap Beans:

• 1 kilogram of Beets has 1.3 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 1.4 times more Phosphorus, 2 times more Potassium, 78 times more Sodium and 1.5 times more Zinc than Boiled Frozen Green Snap Beans.
• While 1 kg of Drained Boiled Frozen Green Snap Beans without Salt contains 2.6 times more Calcium than Raw Beets.
• Both Beets and Boiled Frozen Green Snap Beans contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Beets lack sufficient amounts of Calcium
• Both Raw Beets as well as Drained Boiled Frozen Green Snap Beans without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Beets has 1.5 times more Carbohydrate and 3.6 times more Sugars than Boiled Frozen Green Snap Beans.
• While 1 kg of Drained Boiled Frozen Green Snap Beans without Salt contains 9.4 times more Omega 3 than Raw Beets.
• Both Beets and Boiled 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 Drained Boiled Frozen Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.