Comparing Nutrients in 1 pound Cooked Frozen Yellow Snap Beans with Salt VS Boiled Beet Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%
Boiled Beet Greens with Salt	30%	5%	65%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	19% 24.8g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	3.75% 2.72g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	34.6% 13g	38g per day for Men 19-50 years
Protein	12% 6.76g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	193% 1737μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	46% 0.6mg	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	16% 63.5μg	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	20.7% 18.6mg	125% 113mg	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	1.2% 0.18mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	1829% 2195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Calcium	22.2% 222mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	127% 1.14mg	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	50% 4mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	101% 2.33mg	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% 141mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	121% 4123mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	144% 2164mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Yellow Snap Beans with Salt vs Boiled Beet Greens with Salt:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 1.6 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
• While Boiled and Drained Beet Greens with Salt contain 63.8 times more Vitamin A, 3.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 6.7 times more Vitamin B5, 2.2 times more Vitamin B6, 6.1 times more Vitamin C, 45.3 times more Vitamin E and 12.7 times more Vitamin K than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Yellow Snap Beans with Salt vs Boiled Beet Greens with Salt:

• Boiled and Drained Beet Greens with Salt contain 2.3 times more Calcium, 4.1 times more Copper, 2.2 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 7.2 times more Potassium, 2.3 times more Selenium and 1.9 times more Sodium than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt and Boiled and Drained Beet Greens with Salt have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 7.8 times more Omega 3 and 3.1 times more Sugars than Boiled and Drained Beet Greens with Salt.
• While Boiled and Drained Beet Greens with Salt contain 1.7 times more Protein than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt and Boiled and Drained Beet Greens with Salt have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.