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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Boiled Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Microwaved Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	7.03% 9.14g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	3.68% 2.66g	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	2.83% 2.06g	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	% 2.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.47g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	6.54% 0.085mg	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	16.7% 66.6μg	8.15% 32.6μg	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	11.5% 10.3mg	6.46% 5.8mg	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	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	7.8% 78mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	9.3% 0.084mg	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	14.7% 1.18mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	17.7% 0.41mg	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	9.92% 69.5mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Microwaved Green Snap Beans have 2.2 times more Vitamin B1, 2 times more Vitamin B3, 6.1 times more Vitamin B5, 2.1 times more Vitamin B6, 2 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled Frozen Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled Frozen Green Snap Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5

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

• 5 ounces of Microwaved Green Snap Beans have 1.3 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Boiled Frozen Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled Frozen Green Snap Beans contain similar levels of Manganese and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved Green Snap Beans have 1.7 times more Sugars and 1.6 times more Protein than Boiled Frozen Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled Frozen Green Snap Beans offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Microwaved Green Snap Beans as well as Drained Boiled Frozen Green Snap Beans without Salt provide inadequate amounts of Energy in five ounces.