Comparing Nutrients in 7 ounces Cooked Frozen Yellow Snap Beans with Salt VS Boiled Borage with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%
Boiled Borage with Salt	28%	24%	48%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.5% 0.25g	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	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	5.3% 2.96g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	48.3% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	13.4% 0.17mg	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	4.96% 20μg	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	71.7% 64.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans with Salt	Boiled Borage with Salt	Recommended Dietary Allowance
Calcium	9.72% 97mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	31.5% 0.28mg	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	22% 1.75mg	90% 7.22mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	33.2% 0.76mg	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	8.8% 61.5mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.93% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Frozen Yellow Snap Beans with Salt vs Boiled Borage with Salt:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 2.3 times more Vitamin B9 than Boiled and Drained Borage with Salt.
• While Boiled and Drained Borage with Salt contains 36.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Boiled and Drained Borage with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Yellow Snap Beans with Salt vs Boiled Borage with Salt:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 2.2 times more Zinc than Boiled and Drained Borage with Salt.
• While Boiled and Drained Borage with Salt contains 2.1 times more Calcium, 2.3 times more Copper, 4.1 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 3.9 times more Potassium, 2.3 times more Selenium and 1.3 times more Sodium than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt and Boiled and Drained Borage with Salt have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Frozen Yellow Snap Beans, drained with Salt have 1.8 times more Carbohydrate than Boiled and Drained Borage with Salt.
• While Boiled and Drained Borage with Salt contains 1.4 times more Protein than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Boiled and Drained Borage with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.