Comparing Nutrients in 100 grams Microwaved Green Snap Beans VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Canned Beets	11%	4%	85%

Macro Nutrients

	Microwaved Green Snap Beans	Canned Beets	Recommended Dietary Allowance
Energy	1.14% 33kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.93% 6.4g	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	7.6% 5.5g	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	2% 1.45g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Canned Beets	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.83% 0.77mg	0.98% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.54% 0.12mg	4.4% 0.057mg	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	11.8% 47μg	7.5% 30μg	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	8.1% 7.3mg	4.56% 4.1mg	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	NA	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Canned Beets	Recommended Dietary Allowance
Calcium	5.5% 55mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.66% 26.3μg	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	10.4% 0.83mg	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	12.5% 0.29mg	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	7% 49mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Green Snap Beans VS Canned Beets per 100 g

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

Lets compare vitamin content per 100 grams of Microwaved Green Snap Beans vs Canned Beets:

• 100 grams of Microwaved Green Snap Beans have 7.8 times more Vitamin B1, 1.9 times more Vitamin B2, 4.9 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Beets.
• 100 grams of Canned Beets have insufficient amounts of Vitamin B1 and Vitamin B3

Comparing minerals per 100 grams for Microwaved Green Snap Beans vs Canned Beets:

• 100 grams of Microwaved Green Snap Beans have 3.7 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium, 2.9 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Canned Beets.
• While 100 g of Canned Beets, Solids contain 2.2 times more Iron and 64.7 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned Beets contain similar levels of Manganese and Water per 100 grams.
• 100 grams of Canned Beets lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Microwaved Green Snap Beans have 1.9 times more Fiber and 2.5 times more Protein than Canned Beets.
• While 100 g of Canned Beets, Solids contain 1.7 times more Sugars than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned Beets offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Canned Beets provide inadequate amounts of Protein
• Both Microwaved Green Snap Beans as well as Canned Beets, Solids provide inadequate amounts of Energy in 100 grams.