Comparing Nutrients in 5 ounces Beets VS Microwaved Green Snap Beans

Macros Ratio

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

Macro Nutrients

	Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	7% 9.1g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	6.3% 4.56g	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	2.83% 2.06g	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	% 2.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.47g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	13.5% 0.18mg	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	38.6% 155μg	16.7% 66.6μg	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	7.7% 6.95mg	11.5% 10.3mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	14% 0.13mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	20.5% 0.47mg	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	8.1% 56.7mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	7.37% 111mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Microwaved Green Snap Beans per 5 oz

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

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

• 5 ounces of Beets have 2.3 times more Vitamin B9 than Microwaved Green Snap Beans.
• While 5 oz of Microwaved Green Snap Beans contain 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Beets.

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

• 5 ounces of Beets have 26 times more Sodium than Microwaved Green Snap Beans.
• While 5 oz of Microwaved Green Snap Beans contain 3.4 times more Calcium than Raw Beets.
• Both Beets and Microwaved Green Snap Beans contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of Beets lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Beets have 1.5 times more Carbohydrate and 2.1 times more Sugars than Microwaved Green Snap Beans.
• While 5 oz of Microwaved Green Snap Beans contain 1.4 times more Protein than Raw Beets.
• Both Beets and Microwaved Green Snap Beans offer comparable quantities of Fiber per five ounces.
• Both Raw Beets as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in five ounces.