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

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	7.6% 9.88g	8.22% 10.7g	130g per day for Men 19-50 years
Sugars	6.37% 4.62g	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	2.7% 1.97g	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	% 2.14g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0.51g	% 0.35g	g per day for Men 19-50 years
Fiber	10% 3.83g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	4.53% 2.54g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	19.2% 17.3mg	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	3.87% 0.58mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.8% 61μg	53% 63.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	7.7% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	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	18.2% 1.46mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	22.7% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	131% 59μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.7% 54mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.45% 127g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Green Snap Beans vs Frozen Green Snap Beans:

• 5 ounces of Green Snap Beans have 1.3 times more Vitamin A, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Green Snap Beans.
• Both Green Snap Beans and Frozen Green Snap Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin C, Vitamin E and Vitamin K per five ounces.
• Both Raw 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 Green Snap Beans vs Frozen Green Snap Beans:

• 5 ounces of Green Snap Beans have 1.4 times more Copper and 1.2 times more Iron than Frozen Green Snap Beans.
• While 5 oz of Unprepared Frozen Green Snap Beans contain 1.7 times more Manganese than Raw Green Snap Beans.
• Both Green Snap Beans and Frozen Green Snap Beans contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per five ounces.
• Both Raw 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 Green Snap Beans have 1.5 times more Sugars than Frozen Green Snap Beans.
• Both Green Snap Beans and Frozen Green Snap Beans offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per five ounces.
• Both Raw Green Snap Beans as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in five ounces.