Comparing Nutrients in 7 ounces Cooked Frozen Beans,Young Pinto with Salt VS Boiled Green Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Beans,Young Pinto with Salt	23%	3%	74%
Boiled Green Snap Beans with Salt	18%	6%	76%

Macro Nutrients

	Cooked Frozen Beans,Young Pinto with Salt	Boiled Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	11% 321kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	9.94% 7.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	33% 18.5g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Beans,Young Pinto with Salt	Boiled Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.84% 1.25mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	8.55% 0.11mg	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	17% 67.5μg	16.4% 65.5μg	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	1.54% 1.4mg	21.4% 19.2mg	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	NA	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	79.2% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Beans,Young Pinto with Salt	Boiled Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	12.6% 0.11mg	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	67.2% 5.38mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	24.6% 0.57mg	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	28.3% 198mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	37.7% 1282mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.1% 115g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Beans,Young Pinto with Salt VS Boiled Green Snap Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Beans,Young Pinto with Salt versus 7 oz of Boiled Green Snap Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Beans,Young Pinto with Salt vs Boiled Green Snap Beans with Salt:

• 7 ounces of Cooked Frozen Beans,Young Pinto with Salt have 3.7 times more Vitamin B1, 3.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Boiled Green Snap Beans with Salt.
• While 7 oz of Boiled and Drained Green Snap Beans with Salt contain 13.9 times more Vitamin C than Boiled Frozen Beans,Young Pinto, drained with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Boiled Green Snap Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Frozen Beans,Young Pinto with Salt have insufficient amounts of Vitamin C
• 7 ounces of Boiled Green Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Boiled Frozen Beans,Young Pinto, drained with Salt as well as Boiled and Drained Green Snap Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Beans,Young Pinto with Salt vs Boiled Green Snap Beans with Salt:

• 7 ounces of Cooked Frozen Beans,Young Pinto with Salt have 1.5 times more Copper, 4.2 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus, 4.4 times more Potassium, 7 times more Selenium, 1.3 times more Sodium and 2.8 times more Zinc than Boiled Green Snap Beans with Salt.
• While 7 oz of Boiled and Drained Green Snap Beans with Salt contain 1.5 times more Water than Boiled Frozen Beans,Young Pinto, drained with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Boiled Green Snap Beans with Salt contain similar levels of Calcium per seven ounces.
• 7 ounces of Boiled Green Snap Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Beans,Young Pinto with Salt have 4.6 times more Energy, 2 times more Omega 3, 3.9 times more Carbohydrate, 1.7 times more Fiber and 4.9 times more Protein than Boiled Green Snap Beans with Salt.
• 7 ounces of Boiled Green Snap Beans with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Beans,Young Pinto, drained with Salt as well as Boiled and Drained Green Snap Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.