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

Weight per 500 calories

• Boiled Beets: 1136g
• Microwaved Green Snap Beans: 1515g

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Beets	Microwaved 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	7.8% 7.58g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	NA	32g per day for Men 19-50 years
Omega 3	3.55% 0.057g	NA	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	74.7% 97g	130g per day for Men 19-50 years
Sugars	125% 90g	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	60% 22.7g	136% 51.5g	38g per day for Men 19-50 years
Protein	34% 19g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Microwaved 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	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	87.4% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	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	227% 909μg	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	45.5% 41mg	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	3.03% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	18% 182mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	112% 8.98mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	62.2% 261mg	101% 424mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	61.7% 432mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	144% 4894mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.95μg	NA	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	52.3% 5.76mg	11mg per day for Men 19-50 years
Water	26.7% 989g	37% 1364g	3700g per day for Men 19-50 years

Boiled Beets VS Microwaved Green Snap Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Beets have 1.3 times more Vitamin B9 than Microwaved Green Snap Beans.
• While 500 kcal of Microwaved Green Snap Beans contain 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled and Drained Beets.

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

• 500 calories of Boiled Beets have 19.3 times more Sodium than Microwaved Green Snap Beans.
• While 500 kcal of Microwaved Green Snap Beans contain 4.6 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Zinc and 1.4 times more Water than Boiled and Drained Beets.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Beets have 1.9 times more Sugars than Microwaved Green Snap Beans.
• While 500 kcal of Microwaved Green Snap Beans contain 2.3 times more Fiber and 1.8 times more Protein than Boiled and Drained Beets.
• Both Boiled Beets and Microwaved Green Snap Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.