Comparing Nutrients in 100 calories Canned Yellow Snap Beans VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Canned Yellow Snap Beans: 500g
• Boiled Spears Frozen Broccoli: 357g

Boiled and Drained Spears Frozen Broccoli have 1.4 times more energy per unit of mass than Canned Yellow Snap Beans, Solids with Salt, which is very low in comparison to other foods. Canned Yellow Snap Beans having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Yellow Snap Beans or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Yellow Snap Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	14.7% 19g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	7.24% 5.25g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.2% 0.19mg	35.7% 0.46mg	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	40% 160μg	26.8% 107μg	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	26.7% 24mg	159% 143mg	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	9.67% 1.45mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	164% 197μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	17% 0.15mg	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	56.3% 4.5mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	50.5% 1.16mg	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	13.6% 95mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	83.7% 1255mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	12.6% 467g	8.76% 324g	3700g per day for Men 19-50 years

Canned Yellow Snap Beans VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Yellow Snap Beans or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 100 calories of Canned Yellow Snap Beans vs Boiled Spears Frozen Broccoli:

• 100 calories of Canned Yellow Snap Beans have 1.5 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 7.3 times more Vitamin A, 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 6 times more Vitamin C, 3.3 times more Vitamin E and 1.6 times more Vitamin K than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 per 100 calories.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Yellow Snap Beans vs Boiled Spears Frozen Broccoli:

• 100 calories of Canned Yellow Snap Beans have 1.2 times more Copper, 2.1 times more Iron, 14.6 times more Sodium, 1.4 times more Zinc and 1.4 times more Water than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Calcium, 2.1 times more Phosphorus and 3.4 times more Selenium than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Boiled Spears Frozen Broccoli contain similar levels of Magnesium, Manganese and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Sugars, 1.6 times more Fiber and 1.9 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 calories.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.