Comparing Nutrients in 100 calories Canned Green Snap Beans VS Broccoli

Weight per 100 calories

• Canned Green Snap Beans: 476g
• Broccoli: 294g

Raw Broccoli has 1.6 times more energy per unit of mass than Canned Green Snap Beans, Solids with 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Green Snap Beans	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	15% 19.5g	130g per day for Men 19-50 years
Sugars	9.46% 6.86g	6.9% 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	4.07% 2.95g	2.76% 2g	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	% 3g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 0.29g	g per day for Men 19-50 years
Fiber	24% 9.05g	20% 7.65g	38g per day for Men 19-50 years
Protein	8.93% 5g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	9.52% 85.7μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.35% 0.076mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	39.6% 0.51mg	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	28.6% 114μg	46.3% 185μg	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	15% 13.3mg	292% 262mg	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	0.95% 0.14mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	154% 185μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Broccoli	Recommended Dietary Allowance
Calcium	17.6% 176mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	16% 0.14mg	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	53% 4.24mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	14.7% 62mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	27% 0.62mg	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	15% 105mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	3.46% 1.9μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	8.23% 0.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	12% 445g	7.1% 263g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6, 1.6 times more Vitamin B9, 19.7 times more Vitamin C, 16.1 times more Vitamin E and 1.6 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Raw Broccoli have similar amounts of Vitamin A per 100 kcal.
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Canned Green Snap Beans, Solids with Salt have 1.3 times more Calcium, 1.3 times more Copper, 2 times more Iron, 1.3 times more Manganese, 13.1 times more Sodium and 1.7 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Phosphorus, 2 times more Potassium, 3.9 times more Selenium and 1.3 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Raw Broccoli have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Green Snap Beans, Solids with Salt have 1.8 times more Fat, 1.3 times more Saturated Fat, 3.4 times more Omega 3, 2.6 times more Omega 6, 1.4 times more Sugars and 1.5 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Protein than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.