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

Weight per 500 calories

• Boiled Frozen Green Snap Beans: 1786g
• Microwaved All Styles Frozen Green Snap Beans: 1515g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Green Snap Beans	18%	5%	77%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Boiled Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.6% 115g	81.4% 106g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	54.3% 39.4g	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	28.4% 20.6g	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	% 12.6g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	141% 53.6g	136% 51.5g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.63mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	73.4% 0.95mg	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	103% 411μg	45.5% 182μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.3% 73.2mg	185% 167mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	42.4% 6.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	567% 680μg	729% 874μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	75% 750mg	92% 924mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	111% 1mg	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	147% 11.8mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	105% 439mg	420mg per day for Men 19-50 years
Manganese	224% 5.14mg	217% 5mg	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	74% 518mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	83.5% 2839mg	106% 3591mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	44% 1633g	37% 1363g	3700g per day for Men 19-50 years

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

• Drained Boiled Frozen Green Snap Beans without Salt have 2.3 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B5, 2.3 times more Vitamin C, 8.9 times more Vitamin E and 1.3 times more Vitamin K than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Drained Boiled Frozen Green Snap Beans without Salt and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.

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

• Microwaved All Styles Frozen Green Snap Beans contain 1.3 times more Magnesium, 1.3 times more Potassium and 2.1 times more Selenium than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Drained Boiled Frozen Green Snap Beans without Salt and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Microwaved All Styles Frozen Green Snap Beans contain 2 times more Fat, 2.4 times more Omega 3 and 1.9 times more Omega 6 than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Drained Boiled Frozen Green Snap Beans without Salt and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Microwaved All Styles Frozen Green Snap Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.