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

Macros Ratio

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

Macro Nutrients

	Boiled Frozen Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	9.85% 12.8g	11.5% 15g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	15.7% 5.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	6.15% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	11.4% 45.6μg	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	9.04% 8.14mg	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	0.53% 0.079mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.6μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	16.4% 1.3mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	25% 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	9.3% 316mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	4.33% 0.48mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.82% 178g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Frozen 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 Frozen Green Snap Beans vs Frozen Green Snap Beans:

• 7 ounces of Boiled Frozen Green Snap Beans have 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Green Snap Beans.
• While 7 oz of Unprepared Frozen Green Snap Beans contain 1.3 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin C and 10.5 times more Vitamin E than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Frozen Green Snap Beans provide similar amounts of Vitamin B2 and Vitamin K per seven ounces.
• 7 ounces of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5 and Vitamin E
• Both Drained Boiled Frozen Green Snap Beans without Salt 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 Frozen Green Snap Beans vs Frozen Green Snap Beans:

• 7 ounces of Boiled Frozen Green Snap Beans have 1.2 times more Copper than Frozen Green Snap Beans.
• While 7 oz of Unprepared Frozen Green Snap Beans contain 1.3 times more Iron and 1.3 times more Manganese than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Frozen Green Snap Beans contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Unprepared Frozen Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Unprepared Frozen Green Snap Beans contain 1.4 times more Omega 3 than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Frozen Green Snap Beans offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per seven ounces.
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.