Comparing Nutrients in 100 grams Microwaved All Styles Frozen Green Snap Beans VS Beets

Macros Ratio

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

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Energy	1.14% 33kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.37% 7g	7.35% 9.56g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	9.32% 6.76g	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	1.88% 1.36g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	3.54% 1.98g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.03% 0.49mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	5.15% 0.067mg	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	3% 12μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	5.44% 4.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.8% 0.42mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48% 57.7μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	8.33% 0.075mg	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	10% 0.8mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	14.3% 0.33mg	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	6% 42mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.37% 87.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved All Styles Frozen Green Snap Beans VS Beets per 100 g

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

Lets compare vitamin content per 100 grams of Microwaved All Styles Frozen Green Snap Beans vs Beets:

• 100 grams of Microwaved All Styles Frozen Green Snap Beans have 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 Beets.
• While 100 g of Raw Beets contain 9.1 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Beets provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Beets have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 100 grams for Microwaved All Styles Frozen Green Snap Beans vs Beets:

• 100 grams of Microwaved All Styles Frozen Green Snap Beans have 3.8 times more Calcium and 1.3 times more Magnesium than Beets.
• While 100 g of Raw Beets contain 1.4 times more Potassium and 26 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Beets contain similar levels of Copper, Iron, Manganese, Phosphorus, Zinc and Water per 100 grams.
• 100 grams of Beets lack sufficient amounts of Calcium
• Both Microwaved All Styles Frozen Green Snap Beans as well as Raw Beets lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Microwaved All Styles Frozen Green Snap Beans have 26.4 times more Omega 3, 1.2 times more Fiber and 1.2 times more Protein than Beets.
• While 100 g of Raw Beets contain 1.4 times more Carbohydrate and 2.6 times more Sugars than Microwaved All Styles Frozen Green Snap Beans.
• 100 grams of Beets provide inadequate amounts of Omega 3
• Both Microwaved All Styles Frozen Green Snap Beans as well as Raw Beets provide inadequate amounts of Energy and Omega 6 in 100 grams.