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

Weight per 500 calories

• Boiled Beets: 1136g
• Microwaved All Styles Frozen Green Snap Beans: 1515g

Boiled Beets have 1.3 times more energy per 100g than Microwaved All Styles Frozen Green Snap Beans. It has low energy density when compared to other foods. Microwaved All Styles Frozen Green Snap Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Boiled Beets	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	2.1% 2.05g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	3.55% 0.057g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	87% 113g	81.4% 106g	130g per day for Men 19-50 years
Sugars	125% 90g	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	60% 22.7g	136% 51.5g	38g per day for Men 19-50 years
Protein	34% 19g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2.53% 22.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	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	227% 909μg	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	45.5% 41mg	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	3.03% 0.45mg	42.4% 6.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	729% 874μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	18% 182mg	92% 924mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	112% 8.98mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	62.2% 261mg	105% 439mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	61.7% 432mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	106% 3591mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.95μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	26.7% 989g	37% 1363g	3700g per day for Men 19-50 years

Boiled Beets VS Microwaved All Styles Frozen Green Snap Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Beets have 5 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While 500 kcal of Microwaved All Styles Frozen Green Snap Beans contain 3.6 times more Vitamin B1, 3.4 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 4.1 times more Vitamin C, 14 times more Vitamin E and 384.7 times more Vitamin K than Boiled and Drained Beets.
• 500 calories of Boiled Beets have insufficient amounts of Vitamin E and Vitamin K

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

• 500 calories of Boiled Beets have 19.3 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• While 500 kcal of Microwaved All Styles Frozen Green Snap Beans contain 5.1 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Selenium and 1.4 times more Water than Boiled and Drained Beets.
• Both Boiled Beets and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Copper, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Beets have 2.3 times more Sugars than Microwaved All Styles Frozen Green Snap Beans.
• While 500 kcal of Microwaved All Styles Frozen Green Snap Beans contain 35.2 times more Omega 3, 2.3 times more Fiber and 1.6 times more Protein than Boiled and Drained Beets.
• Both Boiled Beets and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Beets provide inadequate amounts of Omega 3
• Both Boiled and Drained Beets as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Omega 6 in 500 calories.