Comparing Nutrients in 5 ounces Microwaved All Styles Frozen Green Snap Beans VS Boiled Beets

Macros Ratio

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

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	11% 14g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	15.6% 11.3g	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	2.66% 1.93g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5% 2.8g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	2.93% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	7.3% 0.095mg	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	4.25% 17μg	28.3% 113μg	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	17.3% 15.6mg	5.67% 5.1mg	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	3.97% 0.6mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68% 81.8μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	11.7% 0.1mg	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	14% 1.13mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	20% 0.46mg	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	8.5% 59.5mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	12.7% 432mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.45% 127g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved All Styles Frozen Green Snap Beans VS Boiled Beets per 5 oz

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

Lets compare vitamin content per 5 ounces of Microwaved All Styles Frozen Green Snap Beans vs Boiled Beets:

• 5 ounces of Microwaved All Styles Frozen Green Snap Beans have 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin C, 10.5 times more Vitamin E and 288.5 times more Vitamin K than Boiled Beets.
• While 5 oz of Boiled and Drained Beets contain 6.7 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled Beets provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Beets have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Microwaved All Styles Frozen Green Snap Beans vs Boiled Beets:

• 5 ounces of Microwaved All Styles Frozen Green Snap Beans have 3.8 times more Calcium and 1.3 times more Magnesium than Boiled Beets.
• While 5 oz of Boiled and Drained Beets contain 1.3 times more Potassium and 25.7 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled Beets contain similar levels of Copper, Iron, Manganese, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Boiled Beets lack sufficient amounts of Calcium
• Both Microwaved All Styles Frozen Green Snap Beans as well as Boiled and Drained Beets lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved All Styles Frozen Green Snap Beans have 26.4 times more Omega 3 and 1.7 times more Fiber than Boiled Beets.
• While 5 oz of Boiled and Drained Beets contain 1.4 times more Carbohydrate and 3.1 times more Sugars than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled Beets offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Beets provide inadequate amounts of Omega 3
• Both Microwaved All Styles Frozen Green Snap Beans as well as Boiled and Drained Beets provide inadequate amounts of Energy and Omega 6 in five ounces.