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

Macros Ratio

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

Macro Nutrients

	Boiled Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.96% 0.16g	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	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	11.8% 8.53g	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	38% 14.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	16% 145μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	21% 0.27mg	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	26% 104μg	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	20.7% 18.6mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	181% 217μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Boiled 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	29.7% 0.27mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	56.8% 1.3mg	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	18.8% 132mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 405g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans VS Boiled 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 Boiled 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 Boiled Frozen Green Snap Beans:

• 1 pound of Boiled Green Snap Beans has 1.5 times more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B9, 2.4 times more Vitamin C, 11.5 times more Vitamin E and 1.3 times more Vitamin K than Boiled Frozen Green Snap Beans.
• Both Boiled Green Snap Beans and Boiled Frozen Green Snap Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

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

• Both Boiled and Drained Green Snap Beans and Drained Boiled Frozen Green Snap Beans without Salt have similar amounts of minerals per 1 lb
• Both Boiled Green Snap Beans and Boiled Frozen Green Snap Beans contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per one pound.
• Both Boiled and Drained Green Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Green Snap Beans has 1.9 times more Omega 3, 1.2 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Protein than Boiled Frozen Green Snap Beans.
• Both Boiled Green Snap Beans and Boiled Frozen Green Snap Beans offer comparable quantities of Fiber per one pound.
• Both Boiled and Drained Green Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in one pound.