Comparing Nutrients in 500 calories Frozen Green Snap Beans VS Beets

Weight per 500 calories

• Frozen Green Snap Beans: 1515g
• Beets: 1163g

Raw Beets have 1.3 times more energy per unit of mass than Unprepared Frozen Green Snap Beans, which is low in comparison to other foods. Frozen Green Snap Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Beets	14%	3%	83%

Macro Nutrients

	Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.04% 1.98g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	85.5% 111g	130g per day for Men 19-50 years
Sugars	46% 33.5g	108% 78.6g	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	21.7% 15.8g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 3.8g	NA	g per day for Men 19-50 years
Fiber	104% 39.4g	85.7% 32.6g	38g per day for Men 19-50 years
Protein	48.4% 27g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Vitamin A	45.5% 409μg	2.6% 23.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	35.8% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	60% 0.78mg	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	57% 227μg	317% 1267μg	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	217% 195mg	63.3% 57mg	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	42.4% 6.36mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	566% 679μg	1.94% 2.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Calcium	63.6% 636mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	97% 0.87mg	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	161% 13mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	166% 3.83mg	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	69.3% 485mg	66.4% 465mg	700mg per day for Men 19-50 years
Potassium	83% 2818mg	111% 3779mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	37% 1363g	27.5% 1018g	3700g per day for Men 19-50 years

Frozen Green Snap Beans VS Beets Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Green Snap Beans have 17.6 times more Vitamin A, 4.1 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.4 times more Vitamin C, 13.7 times more Vitamin E and 291.9 times more Vitamin K than Beets.
• While 500 kcal of Raw Beets contain 5.6 times more Vitamin B9 than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Beets provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Unprepared Frozen Green Snap Beans as well as Raw Beets have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Green Snap Beans have 3.4 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese and 1.3 times more Water than Beets.
• While 500 kcal of Raw Beets contain 1.3 times more Potassium and 20 times more Sodium than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Beets contain similar levels of Copper, Phosphorus, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Green Snap Beans have 17.2 times more Omega 3, 1.2 times more Fiber and 1.4 times more Protein than Beets.
• While 500 kcal of Raw Beets contain 2.3 times more Sugars than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Beets offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Beets provide inadequate amounts of Omega 3
• Both Unprepared Frozen Green Snap Beans as well as Raw Beets provide inadequate amounts of Omega 6 in 500 calories.