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

Weight per 500 calories

• Boiled Frozen Green Snap Beans: 1786g
• Microwaved 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 Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Green Snap Beans	18%	5%	77%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Boiled Frozen Green Snap Beans	Microwaved 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	7.8% 7.58g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	NA	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	NA	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.6% 115g	74.7% 97g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	67.3% 48.8g	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	30.3% 22g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 5g	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	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Green Snap Beans	Microwaved 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	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	87.4% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	145% 1.88mg	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	178% 712μg	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	123% 111mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	567% 680μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	75% 750mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	152% 1.36mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	101% 424mg	420mg per day for Men 19-50 years
Manganese	224% 5.14mg	219% 5.03mg	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	106% 742mg	700mg per day for Men 19-50 years
Potassium	83.5% 2839mg	144% 4894mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	NA	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	52.3% 5.76mg	11mg per day for Men 19-50 years
Water	44% 1633g	37% 1364g	3700g per day for Men 19-50 years

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

• Drained Boiled Frozen Green Snap Beans without Salt have 1.4 times more Vitamin B2 than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B3, 5.2 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Drained Boiled Frozen Green Snap Beans without Salt .

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

• Microwaved Green Snap Beans contain 1.3 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Zinc than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Drained Boiled Frozen Green Snap Beans without Salt and Microwaved Green Snap Beans have similar amounts of Calcium, Iron, Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Microwaved Green Snap Beans contain 2.5 times more Fat, 1.5 times more Sugars and 1.3 times more Protein than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Drained Boiled Frozen Green Snap Beans without Salt and Microwaved Green Snap Beans have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Microwaved Green Snap Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.