Comparing Nutrients in 300 calories Cooked Frozen Yellow Snap Beans with Salt VS Boiled Beet Greens with Salt

Weight per 300 calories

• Cooked Frozen Yellow Snap Beans with Salt: 1071g
• Boiled Beet Greens with Salt: 1111g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%
Boiled Beet Greens with Salt	30%	5%	65%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	4.25% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	27.8% 20g	9.2% 6.67g	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	84.6% 32g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	28.5% 16g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Vitamin A	7.14% 64.3μg	473% 4256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	113% 1.47mg	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	61.6% 246μg	39% 156μg	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	49% 44mg	307% 277mg	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	2.86% 0.43mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	340% 408μg	4481% 5378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Calcium	52.5% 525mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	310% 2.8mg	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	118% 9.43mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	61.2% 257mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	248% 5.7mg	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	47.4% 332mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	297% 10100mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	175% 2625mg	353% 5300mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.14mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	26.5% 980g	26.8% 990g	3700g per day for Men 19-50 years

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

• Boiled Frozen Yellow Snap Beans, drained with Salt have 1.6 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
• While Boiled and Drained Beet Greens with Salt contain 66.2 times more Vitamin A, 3.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B3, 7 times more Vitamin B5, 2.3 times more Vitamin B6, 6.3 times more Vitamin C, 46.9 times more Vitamin E and 13.2 times more Vitamin K than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Yellow Snap Beans with Salt vs Boiled Beet Greens with Salt:

• Boiled and Drained Beet Greens with Salt contain 2.4 times more Calcium, 4.3 times more Copper, 2.2 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 7.5 times more Potassium, 2.3 times more Selenium and 2 times more Sodium than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt and Boiled and Drained Beet Greens with Salt have similar amounts of Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 7.6 times more Omega 3 and 3 times more Sugars than Boiled and Drained Beet Greens with Salt.
• While Boiled and Drained Beet Greens with Salt contain 1.9 times more Omega 6 and 1.8 times more Protein than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt and Boiled and Drained Beet Greens with Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.