Comparing Nutrients in 300 calories Microwaved Green Snap Beans VS Boiled Beets

Weight per 300 calories

• Microwaved Green Snap Beans: 909g
• Boiled Beets: 682g

Boiled and Drained Beets have 1.3 times more energy per unit of mass than Microwaved Green Snap Beans, which is low in comparison to other foods. Microwaved Green Snap Beans having low energy density.

Which food has more nutrients per 300 calories - Microwaved Green Snap Beans or Boiled Beets?

Macros Ratio

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

Macro Nutrients

	Microwaved Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	52.2% 68g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	75% 54.3g	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	18% 13g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	81.3% 31g	36% 13.6g	38g per day for Men 19-50 years
Protein	37.5% 21g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.4% 0.68mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.7% 1.13mg	35% 0.46mg	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	107% 427μg	136% 545μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	73.7% 66.4mg	27.3% 24.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.14% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Calcium	50% 500mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	56% 0.5mg	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	94% 7.55mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	60.6% 255mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	97% 2.22mg	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	63.6% 445mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	86.4% 2936mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	NA	8.68% 4.77μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	35% 525mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	22% 819g	16% 594g	3700g per day for Men 19-50 years

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

• Microwaved Green Snap Beans have 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled and Drained Beets.
• While Boiled and Drained Beets contain 1.3 times more Vitamin B9 than Microwaved Green Snap Beans.

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

• Microwaved Green Snap Beans have 4.6 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Zinc and 1.4 times more Water than Boiled and Drained Beets.
• While Boiled and Drained Beets contain 19.3 times more Sodium than Microwaved Green Snap Beans.

Comparison of macro-nutrients per 300 calories:

• Microwaved Green Snap Beans have 3.7 times more Fat, 2.3 times more Fiber and 1.8 times more Protein than Boiled and Drained Beets.
• While Boiled and Drained Beets contain 1.9 times more Sugars than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled and Drained Beets have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Microwaved Green Snap Beans as well as Boiled and Drained Beets have insufficient amounts of Glucose and Sucrose in 300 kcal.