Comparing Nutrients in 7 ounces Green Snap BeansVS Boiled Green Snap Beans

Macros Ratio

Protein Fat Carbs

Green Snap Beans

20%

75%

Boiled Green Snap Beans

18%

76%

7 oz ▼

Macro Nutrients

Green Snap Beansvs Boiled Green Snap Beans

2.12%61.5kcal

Energy

2.4%69.5kcal

61.5 kcalvs69.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.45%0.44g

Fat

0.57%0.56g

0.44 gvs0.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.099g

Saturated Fat

0.4%0.13g

0.099 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.56%0.14g

Omega 3

11%0.18g

0.14 gvs0.18 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.51%0.087g

Omega 6

0.65%0.11g

0.087 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10.6%14g

Carbohydrate

12%15.6g

14 gvs15.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.92%6.47g

Sugars

9.94%7.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.47 gvs7.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.8%2.76g

Fructose

≤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]

2.76 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3g

Glucose

3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.71g

Sucrose

0.71 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.36g

Fiber

16.7%6.35g

5.36 gvs6.35 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.5%3.63g

Protein

6.7%3.75g

3.63 gvs3.75 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Green Snap Beansvs Boiled Green Snap Beans

7.7%69.5μg

Vitamin A

7.06%63.5μg

RAE, retinol activity equivalents

69.5 μgvs63.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.6%0.16mg

Vitamin B1

12.2%0.15mg

Thiamine

0.16 mgvs0.15 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

15%0.19mg

Riboflavin

0.21 mgvs0.19 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.1%1.46mg

Vitamin B3

7.6%1.2mg

Niacin, nicotinic acid, niacinamide

1.46 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.93%0.45mg

Vitamin B5

2.94%0.15mg

Pantothenic acid

0.45 mgvs0.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21.5%0.28mg

Vitamin B6

8.55%0.11mg

Pyridoxine

0.28 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.4%65.5μg

Vitamin B9

16.4%65.5μg

Folates and Folic Acid

65.5 μgvs65.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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27%24.2mg

Vitamin C

21.4%19.2mg

Ascorbic acid

24.2 mgvs19.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.42%0.81mg

Vitamin E

6.1%0.91mg

Tocopherols and Tocotrienols

0.81 mgvs0.91 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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71%85.3μg

Vitamin K

79.2%95μg

Phytomenadione or phylloquinone

85.3 μgvs95 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Green Snap Beansvs Boiled Green Snap Beans

7.34%73.4mg

Calcium

8.73%87.3mg

73.4 mgvs87.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.2%0.14mg

Copper

12.6%0.11mg

0.14 mgvs0.11 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.94%37.7μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

37.7 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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25.5%2.04mg

Iron

16%1.3mg

2.04 mgvs1.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%49.6mg

Magnesium

8.5%35.7mg

49.6 mgvs35.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.6%0.43mg

Manganese

24.6%0.57mg

0.43 mgvs0.57 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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183%82.6μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

82.6 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.8%75.4mg

Phosphorus

8.22%57.5mg

75.4 mgvs57.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.3%419mg

Potassium

8.52%290mg

419 mgvs290 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg

Selenium

0.72%0.4μg

1.2 μgvs0.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

0.13%2mg

12 mgvs2 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.33%0.48mg

Zinc

4.5%0.5mg

0.48 mgvs0.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.84%179g

Water

4.8%177g

179 gvs177 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Green Snap Beans vs Boiled Green Snap Beans:

Raw Green Snap Beans have 3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Green Snap Beans.
Both Raw Green Snap Beans and Boiled and Drained Green Snap Beans have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 7 oz.
Both Raw Green Snap Beans as well as Boiled and Drained Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Green Snap Beans vs Boiled Green Snap Beans:

Raw Green Snap Beans have 1.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 3 times more Selenium than Boiled and Drained Green Snap Beans.
While Boiled and Drained Green Snap Beans contain 1.3 times more Manganese than Raw Green Snap Beans.
Both Raw Green Snap Beans and Boiled and Drained Green Snap Beans have similar amounts of Calcium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Green Snap Beans contain 1.3 times more Omega 3 than Raw Green Snap Beans.
Both Raw Green Snap Beans and Boiled and Drained Green Snap Beans have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
Both Raw Green Snap Beans as well as Boiled and Drained Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Green Snap BeansVS Canned Green Snap Beans with Liquids and SaltBoiled Green Snap BeansVS Canned Green Snap Beans with Liquids and Salt

Compare Foods

Comparing Nutrients in 7 ounces Green Snap BeansVS Boiled Green Snap Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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