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

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage with Salt	28%	24%	48%
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Boiled Borage with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	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	3.4% 0.58g	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	12.4% 16g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	17% 9.5g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	110% 993μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	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	11.3% 45.4μg	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	164% 147mg	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	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

	Boiled Borage with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	46.3% 463mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	30.7% 0.28mg	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	206% 16.5mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	63.7% 1.47mg	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	35.6% 249mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.3% 417g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Borage with Salt VS Cooked Frozen Yellow Snap Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Borage with Salt versus 1 lb of Cooked Frozen Yellow Snap Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Borage with Salt has 36.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 7.9 times more Vitamin C than Cooked Frozen Yellow Snap Beans with Salt.
• While 1 lb of Boiled Frozen Yellow Snap Beans, drained with Salt contains 2.3 times more Vitamin B9 than Boiled and Drained Borage with Salt.
• 1 pound of Cooked Frozen Yellow Snap Beans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Borage with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Borage with Salt has 2.1 times more Calcium, 2.3 times more Copper, 4.1 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 3.9 times more Potassium and 1.3 times more Sodium than Cooked Frozen Yellow Snap Beans with Salt.
• While 1 lb of Boiled Frozen Yellow Snap Beans, drained with Salt contains 2.2 times more Zinc than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Cooked Frozen Yellow Snap Beans with Salt contain similar levels of Manganese and Water per one pound.
• Both Boiled and Drained Borage with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Borage with Salt has 1.4 times more Protein than Cooked Frozen Yellow Snap Beans with Salt.
• While 1 lb of Boiled Frozen Yellow Snap Beans, drained with Salt contains 1.8 times more Carbohydrate than Boiled and Drained Borage with Salt.
• Both Boiled and Drained Borage with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in one pound.