Comparing Nutrients in 1 pound Boiled Green Snap Beans VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.7g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	14% 10g	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	6.5% 4.7g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	38% 14.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	16% 145μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	15.4% 0.2mg	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	37.4% 150μg	17% 68μg	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	49% 44mg	65% 58.5mg	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	14% 2.1mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	181% 217μg	169% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	20% 200mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	24.7% 0.22mg	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	37% 2.95mg	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	72.8% 1.67mg	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	18.8% 132mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans VS Frozen Green Snap Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Green Snap Beans versus 1 lb of Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Green Snap Beans vs Frozen Green Snap Beans:

• 1 pound of Boiled Green Snap Beans has 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Green Snap Beans.
• While 1 lb of Unprepared Frozen Green Snap Beans contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans provide similar amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K per one pound.
• 1 pound of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Unprepared Frozen Green Snap Beans contains 1.3 times more Iron, 1.3 times more Manganese and 1.3 times more Potassium than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Zinc and Water per one pound.
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Green Snap Beans has 1.3 times more Omega 3, 1.6 times more Sugars and 1.2 times more Fiber than Frozen Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one pound.