Comparing Nutrients in 7 ounces Microwaved Green Snap Beans VS Beets

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Beets	14%	3%	83%

Macro Nutrients

	Microwaved 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	1.02% 0.99g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.64% 0.11g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	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	3.97% 2.88g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Beets	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.53mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	23.3% 93μg	54% 216μg	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	11% 9.72mg	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	0.53% 0.079mg	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	Beets	Recommended Dietary Allowance
Calcium	11% 109mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	20.6% 1.65mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	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	14% 97mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	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	6.86% 0.75mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.7% 174g	3700g per day for Men 19-50 years

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

• Microwaved Green Snap Beans have 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Beets.
• While Raw Beets contain 2.3 times more Vitamin B9 than Microwaved Green Snap Beans.

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

• Microwaved Green Snap Beans have 3.4 times more Calcium, 1.2 times more Magnesium and 1.2 times more Phosphorus than Raw Beets.
• While Raw Beets contain 26 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Raw Beets have similar amounts of Copper, Iron, Manganese, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Microwaved Green Snap Beans have 1.2 times more Fiber and 1.4 times more Protein than Raw Beets.
• While Raw Beets contain 1.3 times more Energy, 1.5 times more Carbohydrate and 2.1 times more Sugars than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans as well as Raw Beets have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.