Comparing Nutrients in 7 ounces Boiled Green Snap Beans VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Boiled Green Snap Beans	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	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	11.5% 15g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	6.05% 4.4g	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	2.85% 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	% 1.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	6.15% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	6.7% 0.087mg	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	7.44% 29.8μg	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	21.4% 19.2mg	28.4% 25.6mg	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	6.1% 0.91mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.2% 95μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11% 0.097mg	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	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	32% 0.73mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	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	4.7% 0.52mg	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 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 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 Frozen Green Snap Beans:

• 7 ounces of Boiled Green Snap Beans have 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Green Snap Beans.
• While 7 oz of Unprepared Frozen Green Snap Beans contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans provide similar amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Unprepared Frozen Green Snap Beans contain 1.3 times more Iron, 1.3 times more Manganese and 1.3 times more Potassium than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Zinc and Water per seven ounces.
• Both Boiled and Drained Green Snap Beans as well as Unprepared 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 1.3 times more Omega 3, 1.6 times more Sugars and 1.2 times more Fiber than Frozen Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.