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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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	12.8% 16.6g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	7.9% 5.7g	8.05% 5.83g	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	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	% 2.5g	NA	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	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 154μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14.7% 147mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	44% 3.53mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	71% 1064mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	10% 371g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Green Snap Beans versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Frozen Broccoli Spears contain 3.2 times more Vitamin A, 4.5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 5.8 times more Vitamin B6, 3.9 times more Vitamin B9, 24.4 times more Vitamin C, 45 times more Vitamin E and 2.6 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Canned Green Snap Beans, Solids with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Green Snap Beans have 1.2 times more Iron and 15.8 times more Sodium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.5 times more Manganese, 2.7 times more Phosphorus, 2.6 times more Potassium, 4.8 times more Selenium and 1.8 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Frozen Broccoli Spears contain similar levels of Calcium, Copper, Magnesium and Water per 14 ounces.
• 14 ounces of Canned Green Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Broccoli Spears contain 1.3 times more Carbohydrate, 1.6 times more Fiber and 2.9 times more Protein than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Frozen Broccoli Spears offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Canned Green Snap Beans provide inadequate amounts of Protein
• Both Canned Green Snap Beans, Solids with Salt as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 14 ounces.