Comparing Nutrients in 500 calories Cooked Frozen Yellow Snap Beans with Salt VS Boiled Borage with Salt

Weight per 500 calories

• Cooked Frozen Yellow Snap Beans with Salt: 1786g
• Boiled Borage with Salt: 2000g

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

Which food has more nutrients per 500 calories - Cooked Frozen Yellow Snap Beans with Salt or Boiled Borage with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%
Boiled Borage with Salt	28%	24%	48%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	12.3% 3.94g	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	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.6% 115g	54.6% 71g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	NA	38g per day for Men 19-50 years
Protein	47.5% 26.6g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Vitamin A	12% 107μg	487% 4380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.63mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	135% 1.76mg	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	50% 200μg	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	81.3% 73.2mg	722% 650mg	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	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

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Calcium	87.5% 875mg	204% 2040mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	318% 2.86mg	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	196% 15.7mg	910% 72.8mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	335% 7.7mg	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	79% 554mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	289% 9820mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	292% 4375mg	432% 6480mg	1500mg per day for Men 19-50 years
Zinc	78% 8.57mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	44% 1633g	49.7% 1838g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Yellow Snap Beans with Salt vs Boiled Borage with Salt:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 2.1 times more Vitamin B9 than Boiled and Drained Borage with Salt.
• While Boiled and Drained Borage with Salt contains 40.9 times more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 8.9 times more Vitamin C than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt and Boiled and Drained Borage with Salt have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Boiled and Drained Borage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Yellow Snap Beans with Salt vs Boiled Borage with Salt:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 1.9 times more Zinc than Boiled and Drained Borage with Salt.
• While Boiled and Drained Borage with Salt contains 2.3 times more Calcium, 2.6 times more Copper, 4.6 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 4.4 times more Potassium, 2.5 times more Selenium and 1.5 times more Sodium than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt and Boiled and Drained Borage with Salt have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 1.6 times more Carbohydrate than Boiled and Drained Borage with Salt.
• While Boiled and Drained Borage with Salt contains 5.3 times more Fat, 5 times more Saturated Fat, 4 times more Omega 6 and 1.6 times more Protein than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt and Boiled and Drained Borage with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Boiled and Drained Borage with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.