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

Macros Ratio

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

Macro Nutrients

	Boiled Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.96% 6.45g	7.35% 9.56g	130g per day for Men 19-50 years
Sugars	2.6% 1.88g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Vitamin A	2.33% 21μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.9% 0.035mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.98% 0.049mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	5.75% 23μg	27.3% 109μg	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	4.56% 4.1mg	5.44% 4.9mg	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	0.27% 0.04mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Green Snap Beans	Beets	Recommended Dietary Allowance
Calcium	4.2% 42mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	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	8.25% 0.66mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	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	4.14% 29mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.37% 87.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Boiled 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 Boiled Frozen Green Snap Beans vs Beets:

• 100 grams of Boiled Frozen Green Snap Beans have 10.5 times more Vitamin A, 2.3 times more Vitamin B2 and 190.5 times more Vitamin K than Beets.
• While 100 g of Raw Beets contain 3.2 times more Vitamin B5 and 4.7 times more Vitamin B9 than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Beets provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per 100 grams.
• 100 grams of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5
• 100 grams of Beets have insufficient amounts of Vitamin A and Vitamin K
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Raw Beets have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Boiled Frozen Green Snap Beans have 2.6 times more Calcium than Beets.
• While 100 g of Raw Beets contain 1.3 times more Copper, 1.4 times more Phosphorus, 2 times more Potassium, 78 times more Sodium and 1.5 times more Zinc than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Beets contain similar levels of Iron, Magnesium, Manganese and Water per 100 grams.
• 100 grams of Beets lack sufficient amounts of Calcium
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Raw Beets lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Frozen Green Snap Beans have 9.4 times more Omega 3 than Beets.
• While 100 g of Raw Beets contain 1.5 times more Carbohydrate and 3.6 times more Sugars than Drained Boiled Frozen Green Snap Beans without Salt .
• Both Boiled Frozen Green Snap Beans and Beets offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Beets provide inadequate amounts of Omega 3
• Both Drained Boiled Frozen Green Snap Beans without Salt as well as Raw Beets provide inadequate amounts of Energy and Omega 6 in 100 grams.