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

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Green Snap Beans	18%	5%	77%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Boiled Frozen Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	22.4% 29g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	20% 14.6g	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	NA	9.07% 6.58g	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	% 6.53g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	36% 13.6g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	12% 6.76g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	43.3% 0.56mg	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	26% 104μg	53.3% 213μg	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	20.7% 18.6mg	36.8% 33mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	19% 191mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	45.4% 0.41mg	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	37.4% 3mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	65.5% 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	18.8% 132mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	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	9.9% 1.1mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 408g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Microwaved Green Snap Beans contains 2.2 times more Vitamin B1, 2 times more Vitamin B3, 6.1 times more Vitamin B5, 2.1 times more Vitamin B6, 2 times more Vitamin B9 and 1.8 times more Vitamin C than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Microwaved Green Snap Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5

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

• 1 lb of Microwaved Green Snap Beans contains 1.3 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Microwaved Green Snap Beans contain similar levels of Manganese and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Microwaved Green Snap Beans contains 1.7 times more Sugars and 1.6 times more Protein than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Microwaved Green Snap Beans offer comparable quantities of Carbohydrate and Fiber per one pound.
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in one pound.