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

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Boiled Beet Greens with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.33% 11g	9.85% 12.8g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	5.15% 3.73g	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% 5.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	84.5% 760μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.16% 0.12mg	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	6.95% 27.8μg	11.4% 45.6μg	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	55% 49.4mg	9.04% 8.14mg	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	24% 3.6mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	800% 960μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	22.6% 226mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	13.5% 0.12mg	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	47% 3.77mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	28% 0.64mg	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	11.6% 81.4mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	53% 1804mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens with Salt VS Cooked Frozen Yellow Snap Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Beet Greens with Salt versus 7 oz of Cooked Frozen Yellow Snap Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Beet Greens with Salt have 63.8 times more Vitamin A, 3.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 6.7 times more Vitamin B5, 2.2 times more Vitamin B6, 6.1 times more Vitamin C, 45.3 times more Vitamin E and 12.7 times more Vitamin K than Cooked Frozen Yellow Snap Beans with Salt.
• While 7 oz of Boiled Frozen Yellow Snap Beans, drained with Salt contain 1.6 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
• 7 ounces of Cooked Frozen Yellow Snap Beans with Salt have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin E
• Both Boiled and Drained Beet Greens with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Beet Greens with Salt have 2.3 times more Calcium, 4.1 times more Copper, 2.2 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 7.2 times more Potassium and 1.9 times more Sodium than Cooked Frozen Yellow Snap Beans with Salt.
• Both Boiled Beet Greens with Salt and Cooked Frozen Yellow Snap Beans with Salt contain similar levels of Zinc and Water per seven ounces.
• Both Boiled and Drained Beet Greens with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Beet Greens with Salt have 1.7 times more Protein than Cooked Frozen Yellow Snap Beans with Salt.
• While 7 oz of Boiled Frozen Yellow Snap Beans, drained with Salt contain 7.8 times more Omega 3 and 3.1 times more Sugars than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Cooked Frozen Yellow Snap Beans with Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Boiled Beet Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Beet Greens with Salt as well as Boiled Frozen Yellow Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.