Comparing Nutrients in 500 calories Boiled Green Snap Beans VS Boiled Frozen Green Snap Beans

Weight per 500 calories

• Boiled Green Snap Beans: 1429g
• Boiled Frozen Green Snap Beans: 1786g

Boiled Green Snap Beans have 1.3 times more energy per 100g than Boiled Frozen Green Snap Beans. It has low energy density when compared to other foods. Drained Boiled Frozen Green Snap Beans without Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Green Snap Beans or Boiled Frozen Green Snap Beans?

Macros Ratio

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

Macro Nutrients

	Boiled Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	79.5% 1.27g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	88.6% 115g	130g per day for Men 19-50 years
Sugars	71.5% 52g	46.3% 33.6g	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	120% 45.7g	141% 53.6g	38g per day for Men 19-50 years
Protein	48.2% 27g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	50.8% 457μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88% 1.06mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	42.7% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	82.4% 1.07mg	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	118% 471μg	103% 411μg	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	154% 139mg	81.3% 73.2mg	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	44% 6.57mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	567% 680μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	63% 629mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	117% 1.05mg	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	116% 9.3mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	61.2% 257mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	224% 5.14mg	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	59% 414mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	61.3% 2086mg	83.5% 2839mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	34.4% 1275g	44% 1633g	3700g per day for Men 19-50 years

Boiled Green Snap Beans VS Boiled Frozen Green Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Green Snap Beans or Boiled Frozen Green Snap Beans?

Lets compare vitamin content per 500 calories of Boiled Green Snap Beans vs Boiled Frozen Green Snap Beans:

• 500 calories of Boiled Green Snap Beans have 1.2 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.9 times more Vitamin C and 9.2 times more Vitamin E than Boiled Frozen Green Snap Beans.
• While 500 kcal of Drained Boiled Frozen Green Snap Beans without Salt contain 1.3 times more Vitamin B6 than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Boiled Frozen Green Snap Beans provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin K per 500 calories.
• 500 calories of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Green Snap Beans vs Boiled Frozen Green Snap Beans:

• 500 kcal of Drained Boiled Frozen Green Snap Beans without Salt contain 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium, 2.5 times more Selenium and 1.3 times more Water than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Boiled Frozen Green Snap Beans contain similar levels of Calcium, Phosphorus and Zinc per 500 calories.
• 500 calories of Boiled Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Green Snap Beans have 1.5 times more Omega 3 and 1.5 times more Sugars than Boiled Frozen Green Snap Beans.
• Both Boiled Green Snap Beans and Boiled Frozen Green Snap Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Boiled and Drained Green Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt provide inadequate amounts of Omega 6 in 500 calories.