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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Microwaved Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	25% 249mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	47% 3.76mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	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	31.8% 222mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 408g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Microwaved 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 Microwaved Green Snap Beans vs Boiled Frozen Green Snap Beans:

• 1 pound of Microwaved Green Snap Beans has 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 Boiled Frozen Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled Frozen 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 Microwaved Green Snap Beans vs Boiled Frozen Green Snap Beans:

• 1 pound of Microwaved Green Snap Beans has 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 Boiled Frozen Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled Frozen Green Snap Beans contain similar levels of Manganese and Water per one pound.

Comparison of macro-nutrients per 1 pound:

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