Comparing Nutrients in 500 calories Microwaved Green Snap Beans VS Beets

Weight per 500 calories

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

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

Which food has more nutrients per 500 calories - Microwaved Green Snap Beans or Beets?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Beets	14%	3%	83%

Macro Nutrients

	Microwaved Green Snap Beans	Beets	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.58g	2.04% 1.98g	97g per day for Men 19-50 years
Saturated Fat	NA	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	3.76% 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	85.5% 111g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	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	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	85.7% 32.6g	38g per day for Men 19-50 years
Protein	62.5% 35g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Beets	Recommended Dietary Allowance
Vitamin A	NA	2.6% 23.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.4% 1.14mg	35.8% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	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	178% 712μg	317% 1267μg	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	63.3% 57mg	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	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.94% 2.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Beets	Recommended Dietary Allowance
Calcium	83.3% 833mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	152% 1.36mg	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	157% 12.6mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	101% 424mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	106% 742mg	66.4% 465mg	700mg per day for Men 19-50 years
Potassium	144% 4894mg	111% 3779mg	3400mg per day for Men 19-50 years
Selenium	NA	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	52.3% 5.76mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	37% 1364g	27.5% 1018g	3700g per day for Men 19-50 years

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

• Microwaved Green Snap Beans have 3.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Beets.
• While Raw Beets contain 1.8 times more Vitamin B9 than Microwaved Green Snap Beans.

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

• Microwaved Green Snap Beans have 4.5 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Zinc and 1.3 times more Water than Raw Beets.
• While Raw Beets contain 20 times more Sodium than Microwaved Green Snap Beans.

Comparison of macro-nutrients per 500 calories:

• Microwaved Green Snap Beans have 3.8 times more Fat, 1.6 times more Fiber and 1.9 times more Protein than Raw Beets.
• While Raw Beets contain 1.6 times more Sugars than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Raw Beets have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Microwaved Green Snap Beans as well as Raw Beets have insufficient amounts of Glucose and Sucrose in 500 kcal.