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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Microwaved 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	7.8% 7.58g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	NA	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	88.6% 115g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	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	30.3% 22g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	136% 51.5g	141% 53.6g	38g per day for Men 19-50 years
Protein	62.5% 35g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.4% 1.14mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	42.7% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	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	178% 712μg	103% 411μg	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	123% 111mg	81.3% 73.2mg	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	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	567% 680μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	83.3% 833mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	152% 1.36mg	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	157% 12.6mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	101% 424mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	106% 742mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	144% 4894mg	83.5% 2839mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.76mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	37% 1364g	44% 1633g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Microwaved Green Snap Beans have 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 Boiled Frozen Green Snap Beans.
• While 500 kcal of Drained Boiled Frozen Green Snap Beans without Salt contain 1.4 times more Vitamin B2 than Microwaved Green Snap Beans.

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

• 500 calories of Microwaved Green Snap Beans have 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 Boiled Frozen Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled Frozen Green Snap Beans contain similar levels of Calcium, Iron, Manganese and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Microwaved Green Snap Beans have 1.5 times more Sugars and 1.3 times more Protein than Boiled Frozen Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled Frozen Green Snap Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.