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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	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	11.5% 15g	10.7% 14g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	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	2.85% 2.06g	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	% 1.83g	% 1.65g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.81g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	7.44% 29.8μg	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	28.4% 25.6mg	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	5.56% 0.83mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	95% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	21% 1.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	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	9.07% 63.5mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.82% 178g	4.82% 178g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Green Snap Beans have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin K than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin C and Vitamin E per 7 oz.

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

• Microwaved All Styles Frozen Green Snap Beans contain 1.5 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Selenium than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Iron, Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Microwaved All Styles Frozen Green Snap Beans contain 2 times more Omega 3, 1.3 times more Fructose and 1.3 times more Fiber than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Energy, Carbohydrate, Sugars and Protein per 7 oz.
• Both Unprepared Frozen Green Snap Beans as well as Microwaved All Styles Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.