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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	5.16% 150kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	14% 10g	16.3% 11.8g	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	6.5% 4.7g	8.5% 6.17g	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	% 4.17g	% 3.76g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 1.86g	g per day for Men 19-50 years
Fiber	31% 11.8g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	22% 0.29mg	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	17% 68μg	13.6% 54.4μg	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	65% 58.5mg	55.4% 50mg	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	12.7% 1.9mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	218% 262μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	19% 191mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	33.3% 0.3mg	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	48% 3.86mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	72.8% 1.67mg	65% 1.5mg	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	20.7% 145mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 408g	11% 408g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Green Snap Beans have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin K than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin C and Vitamin E per 1 lb.

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

• Microwaved All Styles Frozen Green Snap Beans contain 1.5 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Selenium than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Iron, Manganese, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved All Styles Frozen Green Snap Beans contain 2 times more Omega 3, 1.3 times more Fructose and 1.3 times more Fiber than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 lb.
• Both Unprepared Frozen Green Snap Beans as well as Microwaved All Styles Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.