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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Frozen Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Energy	1.14% 33kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.54g	7.66% 9.96g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	11% 7.96g	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	1.43% 1.04g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	5.26% 2g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Vitamin A	3% 27μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	2.07% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.08% 0.1mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	3.75% 15μg	20% 80μg	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	14.3% 13mg	4% 3.6mg	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	2.8% 0.42mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.3% 44.8μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Boiled Beets	Recommended Dietary Allowance
Calcium	4.2% 42mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	8.22% 0.074mg	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	10.6% 0.85mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	14% 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	4.57% 32mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	8.97% 305mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.35% 87g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Frozen Green Snap Beans have 13.5 times more Vitamin A, 3.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin C, 10.5 times more Vitamin E and 224 times more Vitamin K than Boiled Beets.
• While 100 g of Boiled and Drained Beets contain 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.3 times more Vitamin B9 than Unprepared Frozen Green Snap Beans.
• 100 grams of Boiled Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Unprepared Frozen Green Snap Beans as well as Boiled and Drained Beets have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Green Snap Beans have 2.6 times more Calcium than Boiled Beets.
• While 100 g of Boiled and Drained Beets contain 1.5 times more Copper, 1.6 times more Potassium, 25.7 times more Sodium and 1.3 times more Zinc than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Boiled Beets contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Water per 100 grams.
• 100 grams of Boiled Beets lack sufficient amounts of Calcium
• Both Unprepared Frozen Green Snap Beans as well as Boiled and Drained Beets lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Green Snap Beans have 13.2 times more Omega 3 and 1.3 times more Fiber than Boiled Beets.
• While 100 g of Boiled and Drained Beets contain 1.3 times more Carbohydrate and 3.6 times more Sugars than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Boiled Beets offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Beets provide inadequate amounts of Omega 3
• Both Unprepared Frozen Green Snap Beans as well as Boiled and Drained Beets provide inadequate amounts of Energy and Omega 6 in 100 grams.