Comparing Nutrients in 1 pound Microwaved All Styles Frozen Green Snap Beans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	5.16% 150kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	21.6% 15.6g	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	8.5% 6.17g	2.25% 1.63g	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	% 3.76g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 12.2g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	16% 9g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	53.4% 0.69mg	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	13.6% 54.4μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.4% 50mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	27.7% 277mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	45.4% 3.63mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	30.6% 0.7mg	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	27.2% 191mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 408g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved All Styles Frozen Green Snap Beans vs Boiled Carrots:

• Microwaved All Styles Frozen Green Snap Beans have 2.3 times more Vitamin B2, 3.1 times more Vitamin C and 4.2 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.5 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Microwaved All Styles Frozen Green Snap Beans vs Boiled Carrots:

• Microwaved All Styles Frozen Green Snap Beans have 2 times more Calcium, 3.9 times more Copper, 2.4 times more Iron, 2.9 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Selenium and 1.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 19.3 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled and Drained Carrots have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved All Styles Frozen Green Snap Beans have 132 times more Omega 3, 3.8 times more Fructose and 2.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Sugars than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.