Comparing Nutrients in 1 pound Frozen Green Snap Beans VS Beets

Macros Ratio

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

Macro Nutrients

	Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Energy	5.16% 150kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	14% 10g	42.3% 30.7g	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	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	9.47% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	23.4% 0.3mg	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	124% 494μg	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	65% 58.5mg	24.7% 22.2mg	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	12.7% 1.9mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Calcium	19% 191mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	37.8% 0.34mg	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	25% 104mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 408g	10.7% 397g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Green Snap Beans has 13.5 times more Vitamin A, 3.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin C, 10.5 times more Vitamin E and 224 times more Vitamin K than Beets.
• While 1 lb of Raw Beets contains 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.3 times more Vitamin B9 than Unprepared Frozen Green Snap Beans.
• 1 pound of Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Unprepared Frozen Green Snap Beans as well as Raw Beets have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Green Snap Beans has 2.6 times more Calcium than Beets.
• While 1 lb of Raw Beets contains 1.5 times more Copper, 1.7 times more Potassium, 26 times more Sodium and 1.3 times more Zinc than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Beets contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Water per one pound.
• 1 pound of Beets lack sufficient amounts of Calcium
• Both Unprepared Frozen Green Snap Beans as well as Raw Beets lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Green Snap Beans has 13.2 times more Omega 3 than Beets.
• While 1 lb of Raw Beets contains 1.3 times more Carbohydrate and 3.1 times more Sugars than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Beets offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Beets provide inadequate amounts of Omega 3
• Both Unprepared Frozen Green Snap Beans as well as Raw Beets provide inadequate amounts of Energy and Omega 6 in one pound.