Comparing Nutrients in 7 ounces Boiled Green Snap Beans VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Boiled Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	10.7% 14g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	7.1% 5.16g	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	3.72% 2.7g	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	% 1.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	9.6% 0.13mg	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	16.4% 65.5μg	5.95% 24μg	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	21.4% 19.2mg	24.3% 22mg	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	6.1% 0.91mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.2% 95μg	95% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	14.6% 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	16% 1.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	28.5% 0.65mg	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	8.22% 57.5mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans VS Microwaved All Styles Frozen Green Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Green Snap Beans versus 7 oz of Microwaved All Styles Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Green Snap Beans vs Microwaved All Styles Frozen Green Snap Beans:

• 7 ounces of Boiled Green Snap Beans have 1.3 times more Vitamin B3 and 2.8 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 2.3 times more Vitamin B5 than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Boiled Green Snap Beans have insufficient amounts of Vitamin B5

Comparing minerals per 7 ounces for Boiled Green Snap Beans vs Microwaved All Styles Frozen Green Snap Beans:

• 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 1.4 times more Calcium, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Copper, Iron, Manganese, Zinc and Water per seven ounces.
• Both Boiled and Drained Green Snap Beans as well as Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Snap Beans have 1.4 times more Sugars than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 1.5 times more Omega 3 than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled and Drained Green Snap Beans as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.