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

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Boiled Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.66% 9.96g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	11% 7.96g	4.44% 3.22g	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	2% 1.45g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.33g	g per day for Men 19-50 years
Fiber	5.26% 2g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3% 1.68g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	4.83% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	9.54% 0.12mg	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	20% 80μg	11.8% 47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4% 3.6mg	8.1% 7.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	10% 0.09mg	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	9.88% 0.79mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	14.4% 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	5.43% 38mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	8.97% 305mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.43% 90g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Beets have 1.7 times more Vitamin B9 than Microwaved Green Snap Beans.
• While 100 g of Microwaved Green Snap Beans contain 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin C than Boiled and Drained Beets.

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

• 100 grams of Boiled Beets have 25.7 times more Sodium than Microwaved Green Snap Beans.
• While 100 g of Microwaved Green Snap Beans contain 3.4 times more Calcium and 1.3 times more Phosphorus than Boiled and Drained Beets.
• Both Boiled Beets and Microwaved Green Snap Beans contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium, Zinc and Water per 100 grams.
• 100 grams of Boiled Beets lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Beets have 1.6 times more Carbohydrate and 2.5 times more Sugars than Microwaved Green Snap Beans.
• While 100 g of Microwaved Green Snap Beans contain 1.7 times more Fiber and 1.4 times more Protein than Boiled and Drained Beets.
• Both Boiled and Drained Beets as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in 100 grams.