Comparing Nutrients in 7 ounces Beets VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Beets	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	10.7% 14g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	7.1% 5.16g	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	3.72% 2.7g	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	% 1.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Beets	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	9.6% 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	54% 216μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.72mg	24.3% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	95% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	14.6% 0.13mg	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% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	28.5% 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	11.3% 79.4mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Microwaved All Styles Frozen Green Snap Beans per 7 oz

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

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

• 7 ounces of Beets have 9.1 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin C, 10.5 times more Vitamin E and 288.5 times more Vitamin K than Raw Beets.
• Both Beets and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Beets have insufficient amounts of Vitamin E and Vitamin K

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

• 7 ounces of Beets have 1.4 times more Potassium and 26 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 3.8 times more Calcium and 1.3 times more Magnesium than Raw Beets.
• Both Beets and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Copper, Iron, Manganese, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Beets lack sufficient amounts of Calcium
• Both Raw Beets as well as Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Beets have 1.4 times more Carbohydrate and 2.6 times more Sugars than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 26.4 times more Omega 3 than Raw Beets.
• Both Beets and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Beets provide inadequate amounts of Omega 3
• Both Raw Beets as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.