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

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Boiled Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Beets	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	6.73% 195kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	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	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	33.4% 12.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	13% 7.3g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Beets	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	124% 494μg	26% 104μg	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	24.7% 22.2mg	20.7% 18.6mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	45.4% 3.63mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	65% 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	26% 181mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.7% 397g	11.2% 415g	3700g per day for Men 19-50 years

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

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

• 1 pound of Beets has 3.2 times more Vitamin B5 and 4.7 times more Vitamin B9 than Boiled Frozen Green Snap Beans.
• While 1 lb of Drained Boiled Frozen Green Snap Beans without Salt contains 10.5 times more Vitamin A, 2.3 times more Vitamin B2 and 190.5 times more Vitamin K than Raw Beets.
• Both Beets and Boiled Frozen Green Snap Beans provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Beets have insufficient amounts of Vitamin A and Vitamin K
• 1 pound of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Beets as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Beets has 1.3 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 1.4 times more Phosphorus, 2 times more Potassium, 78 times more Sodium and 1.5 times more Zinc than Boiled Frozen Green Snap Beans.
• While 1 lb of Drained Boiled Frozen Green Snap Beans without Salt contains 2.6 times more Calcium than Raw Beets.
• Both Beets and Boiled Frozen Green Snap Beans contain similar levels of Manganese and Water per one pound.
• 1 pound of Beets lack sufficient amounts of Calcium
• Both Raw Beets as well as Drained Boiled Frozen Green Snap Beans without Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Beets has 1.5 times more Carbohydrate and 3.6 times more Sugars than Boiled Frozen Green Snap Beans.
• While 1 lb of Drained Boiled Frozen Green Snap Beans without Salt contains 9.4 times more Omega 3 than Raw Beets.
• Both Beets and Boiled Frozen Green Snap Beans offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Beets provide inadequate amounts of Omega 3
• Both Raw Beets as well as Drained Boiled Frozen Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in one pound.