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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Canned Beets	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	4.85% 141kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	25% 32.7g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	NA	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	NA	% 3.76g	g per day for Men 19-50 years
Sucrose	NA	% 1.86g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	34% 136μg	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	20.7% 18.6mg	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	0.91% 0.14mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	218% 262μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	103% 8.26mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	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	11% 77mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	58.7% 880mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets VS Microwaved All Styles Frozen Green Snap Beans per 1 lb

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

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

• 1 pound of Canned Beets has 2.5 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While 1 lb of Microwaved All Styles Frozen Green Snap Beans contains 7.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3, 2.7 times more Vitamin C, 14 times more Vitamin E and 288.5 times more Vitamin K than Canned Beets, Solids.
• Both Canned Beets and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Canned Beets have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K

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

• 1 pound of Canned Beets has 2.3 times more Iron and 64.7 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• While 1 lb of Microwaved All Styles Frozen Green Snap Beans contains 4.1 times more Calcium, 1.7 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Canned Beets, Solids.
• Both Canned Beets and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Copper, Manganese and Water per one pound.
• 1 pound of Canned Beets lack sufficient amounts of Calcium and Zinc
• Both Canned Beets, Solids as well as Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beets has 2.1 times more Sugars than Microwaved All Styles Frozen Green Snap Beans.
• While 1 lb of Microwaved All Styles Frozen Green Snap Beans contains 33 times more Omega 3, 1.9 times more Fiber and 2.2 times more Protein than Canned Beets, Solids.
• Both Canned Beets and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Beets provide inadequate amounts of Omega 3 and Protein
• Both Canned Beets, Solids as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one pound.