Comparing Nutrients in 7 ounces Frozen Green Snap Beans VS Beets

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Beets	14%	3%	83%

Macro Nutrients

	Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	14.6% 19g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	18.5% 13.4g	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	2.85% 2.06g	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	% 1.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	10.2% 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	54% 216μg	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	28.4% 25.6mg	11% 9.72mg	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	5.56% 0.83mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	16.5% 0.15mg	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	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	28.4% 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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.82% 178g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Green Snap Beans VS Beets per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Green Snap Beans vs Beets:

• 7 ounces of Frozen Green Snap Beans have 13.5 times more Vitamin A, 3.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin C, 10.5 times more Vitamin E and 224 times more Vitamin K than Beets.
• While 7 oz of Raw Beets contain 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.3 times more Vitamin B9 than Unprepared Frozen Green Snap Beans.
• 7 ounces of Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Unprepared Frozen Green Snap Beans as well as Raw Beets have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Green Snap Beans have 2.6 times more Calcium than Beets.
• While 7 oz of Raw Beets contain 1.5 times more Copper, 1.7 times more Potassium, 26 times more Sodium and 1.3 times more Zinc than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Beets contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Beets lack sufficient amounts of Calcium
• Both Unprepared Frozen Green Snap Beans as well as Raw Beets lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Green Snap Beans have 13.2 times more Omega 3 than Beets.
• While 7 oz of Raw Beets contain 1.3 times more Carbohydrate and 3.1 times more Sugars than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Beets offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Beets provide inadequate amounts of Omega 3
• Both Unprepared Frozen Green Snap Beans as well as Raw Beets provide inadequate amounts of Energy and Omega 6 in seven ounces.