Comparing Nutrients in 5 ounces Boiled Green Snap Beans VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	8.22% 10.7g	130g per day for Men 19-50 years
Sugars	7.1% 5.15g	4.32% 3.13g	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	2.03% 1.47g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	12% 4.54g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	4.53% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	4.8% 0.062mg	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	11.7% 46.8μg	5.3% 21.3μg	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	15.3% 13.7mg	20.3% 18.3mg	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	4.35% 0.65mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.6% 68μg	53% 63.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	7.7% 0.069mg	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	11.5% 0.92mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	22.7% 0.52mg	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	5.87% 41mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.45% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans VS Frozen Green Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Green Snap Beans versus 5 oz of Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Green Snap Beans vs Frozen Green Snap Beans:

• 5 ounces of Boiled Green Snap Beans have 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Green Snap Beans.
• While 5 oz of Unprepared Frozen Green Snap Beans contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans provide similar amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K per five ounces.
• 5 ounces of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Green Snap Beans vs Frozen Green Snap Beans:

• 5 oz of Unprepared Frozen Green Snap Beans contain 1.3 times more Iron, 1.3 times more Manganese and 1.3 times more Potassium than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Zinc and Water per five ounces.
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Snap Beans have 1.3 times more Omega 3, 1.6 times more Sugars and 1.2 times more Fiber than Frozen Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in five ounces.