Comparing Nutrients in 100 grams Boiled Green Snap Beans VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	5.56% 0.089g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.06% 7.88g	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	5% 3.63g	3.05% 2.2g	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	1.43% 1.04g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0.25g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.38% 1.9g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	3.56% 32μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.17% 0.074mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.46% 0.097mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.48% 0.074mg	2.08% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	3.4% 0.044mg	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	8.25% 33μg	3.75% 15μg	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	10.8% 9.7mg	14.3% 13mg	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	3.07% 0.46mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	37.3% 44.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	5.44% 0.049mg	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	8.13% 0.65mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	16% 0.37mg	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	4.14% 29mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans VS Frozen Green Snap Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Green Snap Beans versus 100 g of Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Green Snap Beans vs Frozen Green Snap Beans:

• 100 grams of Boiled Green Snap Beans have 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Green Snap Beans.
• While 100 g of Unprepared Frozen Green Snap Beans contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans provide similar amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K per 100 grams.
• 100 grams of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Green Snap Beans vs Frozen Green Snap Beans:

• 100 g of Unprepared Frozen Green Snap Beans contain 1.3 times more Iron, 1.3 times more Manganese and 1.3 times more Potassium than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Zinc and Water per 100 grams.
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Green Snap Beans have 1.3 times more Omega 3, 1.6 times more Sugars and 1.2 times more Fiber than Frozen Green Snap Beans.
• Both Boiled Green Snap Beans and Frozen Green Snap Beans offer comparable quantities of Carbohydrate and Protein per 100 grams.
• Both Boiled and Drained Green Snap Beans as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in 100 grams.