Comparing Nutrients in 7 ounces Microwaved Green Snap Beans VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Microwaved Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	11% 14g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	18% 13g	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	3.97% 2.88g	0.55% 0.4g	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	% 2.86g	% 0.56g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 10.4g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.53mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	8.4% 0.11mg	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	23.3% 93μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	11% 109mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	9.5% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.3% 52μg	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	20.6% 1.65mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	35.5% 0.82mg	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	14% 97mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Green Snap Beans VS Canned Beets with Liquids and Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Microwaved Green Snap Beans vs Canned Beets with Liquids and Salt:

• 7 ounces of Microwaved Green Snap Beans have 7.8 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Beets with Liquids and Salt.
• 7 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3

Comparing minerals per 7 ounces for Microwaved Green Snap Beans vs Canned Beets with Liquids and Salt:

• 7 ounces of Microwaved Green Snap Beans have 3.1 times more Calcium, 2.1 times more Copper, 1.6 times more Magnesium, 3.3 times more Phosphorus and 2 times more Potassium than Canned Beets with Liquids and Salt.
• While 7 oz of Canned Beets Solids and Liquids with Salt contain 47.7 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned Beets with Liquids and Salt contain similar levels of Iron, Manganese, Zinc and Water per seven ounces.
• 7 ounces of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved Green Snap Beans have 7.3 times more Fructose, 2.8 times more Fiber and 3.2 times more Protein than Canned Beets with Liquids and Salt.
• While 7 oz of Canned Beets Solids and Liquids with Salt contain 2 times more Sugars than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned Beets with Liquids and Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Beets with Liquids and Salt provide inadequate amounts of Protein
• Both Microwaved Green Snap Beans as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy in seven ounces.