Comparing Nutrients in 14 ounces Canned Green Snap Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	7.9% 5.7g	7.4% 5.36g	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	3.4% 2.46g	4.54% 3.3g	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	% 2.5g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	39.7% 0.52mg	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	24% 95μg	66.5% 266μg	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	12.3% 11mg	249% 224mg	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	0.79% 0.12mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 154μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14.7% 147mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16.8% 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	44% 3.53mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	50.7% 1.17mg	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	12.5% 87.3mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	71% 1064mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10% 371g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Green Snap Beans vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin A, 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 4.3 times more Vitamin B6, 2.8 times more Vitamin B9, 20.1 times more Vitamin C, 40.7 times more Vitamin E and 2.1 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Green Snap Beans vs Frozen Chopped Broccoli:

• Canned Green Snap Beans, Solids with Salt have 11.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Calcium, 1.4 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium, 7 times more Selenium and 2.5 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Green Snap Beans, Solids with Salt have 1.2 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Fructose, 1.6 times more Fiber and 2.7 times more Protein than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Canned Green Snap Beans, Solids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.