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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Boiled Green Snap Beans	Green Snap Beans	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.56% 0.089g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.26% 0.044g	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	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	5% 3.63g	4.5% 3.26g	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	1.9% 1.4g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.38% 1.9g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	3.56% 32μg	3.9% 35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.17% 0.074mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.46% 0.097mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.48% 0.074mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	11% 0.14mg	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	8.25% 33μg	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	13.6% 12mg	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	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Green Snap Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	7.67% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	9.4% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	92% 41.6μg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	6.2% 211mg	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	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	2.44% 90g	3700g per day for Men 19-50 years

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

• Raw Green Snap Beans contain 3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Raw Green Snap Beans have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 100 g.
• Both Boiled and Drained Green Snap Beans as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Green Snap Beans have 1.3 times more Manganese than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 3 times more Selenium than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Raw Green Snap Beans have similar amounts of Calcium, Copper, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Green Snap Beans have 1.3 times more Omega 3 than Raw Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Raw Green Snap Beans have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Boiled and Drained Green Snap Beans as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.