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

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Boiled Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45g	22.4% 29g	130g per day for Men 19-50 years
Sugars	50% 36g	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	24% 9.07g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	91% 363μg	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	18% 16.3mg	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	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	44.8% 3.6mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	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	24.6% 172mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 408g	3700g per day for Men 19-50 years

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

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

• 1 pound of Boiled Beets has 1.7 times more Vitamin B9 than Microwaved Green Snap Beans.
• While 1 lb of Microwaved Green Snap Beans contains 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin C than Boiled and Drained Beets.

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

• 1 pound of Boiled Beets has 25.7 times more Sodium than Microwaved Green Snap Beans.
• While 1 lb of Microwaved Green Snap Beans contains 3.4 times more Calcium and 1.3 times more Phosphorus than Boiled and Drained Beets.
• Both Boiled Beets and Microwaved Green Snap Beans contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium, Zinc and Water per one pound.
• 1 pound of Boiled Beets lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Beets has 1.6 times more Carbohydrate and 2.5 times more Sugars than Microwaved Green Snap Beans.
• While 1 lb of Microwaved Green Snap Beans contains 1.7 times more Fiber and 1.4 times more Protein than Boiled and Drained Beets.
• Both Boiled and Drained Beets as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in one pound.