Comparing Nutrients in 7 ounces Green Snap Beans VS Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Green Snap Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	NA	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	3.8% 2.76g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	33% 0.43mg	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	16.4% 65.5μg	25% 99μg	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	27% 24.2mg	2.2% 2mg	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	5.42% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	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	25.5% 2.04mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	47% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	183% 82.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Frozen Young Pinto Beans per 7 oz

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

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

• 7 ounces of Green Snap Beans have more Vitamin A and 12.2 times more Vitamin C than Frozen Young Pinto Beans.
• While 7 oz of Unprepared Frozen Young Pinto Beans contain 4.1 times more Vitamin B1, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Green Snap Beans.
• Both Green Snap Beans and Frozen Young Pinto Beans provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Frozen Young Pinto Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Green Snap Beans as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Green Snap Beans have 1.6 times more Water than Frozen Young Pinto Beans.
• While 7 oz of Unprepared Frozen Young Pinto Beans contain 1.6 times more Calcium, 1.4 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 3.6 times more Potassium, 2.5 times more Selenium, 15.3 times more Sodium and 3.2 times more Zinc than Raw Green Snap Beans.
• 7 ounces of Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Unprepared Frozen Young Pinto Beans contain 5.5 times more Energy, 2.7 times more Omega 3, 4.7 times more Carbohydrate, 2.1 times more Fiber and 5.4 times more Protein than Raw Green Snap Beans.
• 7 ounces of Green Snap Beans provide inadequate amounts of Energy
• Both Raw Green Snap Beans as well as Unprepared Frozen Young Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.