Comparing Nutrients in 300 calories Frozen Yellow Snap Beans VS Cooked Frozen Green Snap Beans with Salt

Weight per 300 calories

• Frozen Yellow Snap Beans: 909g
• Cooked Frozen Green Snap Beans with Salt: 1071g

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

Which food has more nutrients per 300 calories - Frozen Yellow Snap Beans or Cooked Frozen Green Snap Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Cooked Frozen Green Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Frozen Yellow Snap Beans	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	1.88% 1.82g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	53% 69g	130g per day for Men 19-50 years
Sugars	28% 20g	27.8% 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	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	67% 25.5g	84.6% 32g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	7.07% 63.6μg	27.4% 246μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	49.5% 0.64mg	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	34% 136μg	61.6% 246μg	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	130% 117mg	49% 44mg	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	3.03% 0.45mg	2.86% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	341% 409μg	340% 408μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	38% 382mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	70.2% 0.63mg	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	98% 7.8mg	88.4% 7.07mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	48.5% 204mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	134% 3.1mg	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	41.6% 291mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	49.7% 1691mg	50% 1704mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.64μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	175% 2625mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	22% 817g	26.5% 980g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Yellow Snap Beans vs Cooked Frozen Green Snap Beans with Salt:

• Unprepared Frozen Yellow Snap Beans have 2.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled Frozen Green Snap Beans, drained with Salt.
• While Boiled Frozen Green Snap Beans, drained with Salt contain 3.9 times more Vitamin A, 1.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Unprepared Frozen Yellow Snap Beans.
• Both Unprepared Frozen Yellow Snap Beans and Boiled Frozen Green Snap Beans, drained with Salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K per 300 kcal.
• Both Unprepared Frozen Yellow Snap Beans as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Yellow Snap Beans vs Cooked Frozen Green Snap Beans with Salt:

• Boiled Frozen Green Snap Beans, drained with Salt contain 1.4 times more Copper and 96.3 times more Sodium than Unprepared Frozen Yellow Snap Beans.
• Both Unprepared Frozen Yellow Snap Beans and Boiled Frozen Green Snap Beans, drained with Salt have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Frozen Green Snap Beans, drained with Salt contain 1.3 times more Fiber than Unprepared Frozen Yellow Snap Beans.
• Both Unprepared Frozen Yellow Snap Beans and Boiled Frozen Green Snap Beans, drained with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Unprepared Frozen Yellow Snap Beans as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.