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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Boiled Green Snap Beans	Microwaved 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	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	8.8% 6.4g	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	3.97% 2.88g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	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	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Microwaved 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	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	19% 0.25mg	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	23.3% 93μg	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	16% 14.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.2% 95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	20% 0.18mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	28.6% 0.66mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	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	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans VS Microwaved 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 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 Green Snap Beans:

• 7 ounces of Boiled Green Snap Beans have 1.3 times more Vitamin B2 and 1.3 times more Vitamin C than Microwaved Green Snap Beans.
• While 7 oz of Microwaved Green Snap Beans contain 1.3 times more Vitamin B3, 4.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Microwaved Green Snap Beans provide similar amounts of Vitamin B1 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 Green Snap Beans:

• 7 oz of Microwaved Green Snap Beans contain 1.6 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Microwaved Green Snap Beans contain similar levels of Calcium, Manganese and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Snap Beans have 1.2 times more Carbohydrate than Microwaved Green Snap Beans.
• Both Boiled Green Snap Beans and Microwaved Green Snap Beans offer comparable quantities of Sugars, Fiber and Protein per seven ounces.
• Both Boiled and Drained Green Snap Beans as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in seven ounces.