Comparing Nutrients in 300 calories Boiled Green Snap Beans VS Frozen Green Snap Beans

Weight per 300 calories

• Boiled Green Snap Beans: 857g
• Frozen Green Snap Beans: 909g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Green Snap Beans or Frozen Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	43% 31g	27.7% 20g	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	13% 9.45g	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	% 8.36g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	72% 27.4g	62.2% 23.6g	38g per day for Men 19-50 years
Protein	29% 16g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	30.5% 274μg	27.3% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.63mg	74.2% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	63.6% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	30.8% 0.4mg	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	70.7% 283μg	34% 136μg	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	92% 83mg	130% 117mg	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	26.3% 3.94mg	25.5% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	342% 411μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	37.7% 377mg	38% 382mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	49.5% 0.45mg	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	69.6% 5.57mg	97% 7.73mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	146% 3.35mg	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	35.5% 249mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	37% 1251mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.57mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	20.7% 765g	22% 818g	3700g per day for Men 19-50 years

Boiled Green Snap Beans VS Frozen Green Snap Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Green Snap Beans or Frozen Green Snap Beans?

Lets compare vitamin content per 300 calories of Boiled Green Snap Beans vs Frozen Green Snap Beans:

• 300 calories of Boiled Green Snap Beans have 1.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Frozen Green Snap Beans.
• While 300 kcal of Unprepared Frozen Green Snap Beans contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K per 300 calories.
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Green Snap Beans vs Frozen Green Snap Beans:

• 300 kcal of Unprepared Frozen Green Snap Beans contain 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.4 times more Potassium and 3.2 times more Selenium than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans contain similar levels of Calcium, Copper, Phosphorus, Zinc and Water per 300 calories.
• 300 calories of Boiled Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Green Snap Beans have 1.3 times more Omega 3 and 1.5 times more Sugars than Frozen Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Omega 6 in 300 calories.