Comparing Nutrients in 500 calories Microwaved All Styles Frozen Green Snap Beans VS Boiled Beets

Weight per 500 calories

• Microwaved All Styles Frozen Green Snap Beans: 1515g
• Boiled Beets: 1136g

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

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

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	125% 2g	3.55% 0.057g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	87% 113g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	125% 90g	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	28.4% 20.6g	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	% 12.6g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	136% 51.5g	60% 22.7g	38g per day for Men 19-50 years
Protein	53.6% 30g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Vitamin A	NA	2.53% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	58.6% 0.76mg	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	45.5% 182μg	227% 909μg	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	185% 167mg	45.5% 41mg	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	42.4% 6.36mg	3.03% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	729% 874μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Calcium	92% 924mg	18% 182mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	93% 0.84mg	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	152% 12mg	112% 8.98mg	8mg per day for Men 19-50 years
Magnesium	105% 439mg	62.2% 261mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	161% 3.7mg	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	91% 636mg	61.7% 432mg	700mg per day for Men 19-50 years
Potassium	106% 3591mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	14.5% 7.95μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	36% 3.98mg	11mg per day for Men 19-50 years
Water	37% 1363g	26.7% 989g	3700g per day for Men 19-50 years

Microwaved All Styles Frozen Green Snap Beans VS Boiled Beets Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Microwaved All Styles Frozen Green Snap Beans vs Boiled Beets:

• 500 calories of Microwaved All Styles Frozen Green Snap Beans have 3.6 times more Vitamin B1, 3.4 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 4.1 times more Vitamin C, 14 times more Vitamin E and 384.7 times more Vitamin K than Boiled Beets.
• While 500 kcal of Boiled and Drained Beets contain 5 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• 500 calories of Boiled Beets have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 500 calories for Microwaved All Styles Frozen Green Snap Beans vs Boiled Beets:

• 500 calories of Microwaved All Styles Frozen Green Snap Beans have 5.1 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Selenium and 1.4 times more Water than Boiled Beets.
• While 500 kcal of Boiled and Drained Beets contain 19.3 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled Beets contain similar levels of Copper, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Microwaved All Styles Frozen Green Snap Beans have 35.2 times more Omega 3, 2.3 times more Fiber and 1.6 times more Protein than Boiled Beets.
• While 500 kcal of Boiled and Drained Beets contain 2.3 times more Sugars than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled Beets offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Beets provide inadequate amounts of Omega 3
• Both Microwaved All Styles Frozen Green Snap Beans as well as Boiled and Drained Beets provide inadequate amounts of Omega 6 in 500 calories.