Comparing Nutrients in 100 calories Canned Green Snap Beans VS Boiled Broccoli

Weight per 100 calories

• Canned Green Snap Beans: 455g
• Boiled Broccoli: 286g

Boiled and Drained Broccoli has 1.6 times more energy per unit of mass than Drained Solids of Canned Green Snap Beans without Salt , which is low in comparison to other foods. Canned Green Snap Beans having very low energy density.

Which food has more nutrients per 100 calories - Canned Green Snap Beans or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Green Snap Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.38% 0.4g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	5.48% 3.97g	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	2.07% 1.5g	2.9% 2.1g	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	% 1.3g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 0.23g	g per day for Men 19-50 years
Fiber	22.7% 8.64g	25% 9.43g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.06% 0.073mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	44% 0.57mg	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	32% 127μg	77% 309μg	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% 12.7mg	206% 185mg	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	0.91% 0.14mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 177μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	17.3% 173mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	60.2% 4.8mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	24% 0.55mg	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	13% 91mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	11.5% 424g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Green Snap Beans vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 2.7 times more Vitamin A, 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 4.2 times more Vitamin B6, 2.4 times more Vitamin B9, 14.6 times more Vitamin C, 30.4 times more Vitamin E and 2.3 times more Vitamin K than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Green Snap Beans vs Boiled Broccoli:

• Drained Solids of Canned Green Snap Beans without Salt have 1.5 times more Calcium, 2.5 times more Iron, 1.3 times more Manganese and 1.7 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Phosphorus, 1.9 times more Potassium, 2.5 times more Selenium, 12.9 times more Sodium and 1.4 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Boiled and Drained Broccoli have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Drained Solids of Canned Green Snap Beans without Salt have 1.8 times more Fat, 2.1 times more Saturated Fat, 1.9 times more Omega 3 and 2.8 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fructose and 1.3 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 100 kcal.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.