Comparing Nutrients in 14 ounces Canned Green Snap Beans with Liquids and Salt VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	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	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	15.7% 5.95g	31.3% 12g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	21.7% 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	25.8% 103μg	29.8% 119μg	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	9.7% 8.73mg	177% 159mg	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	0.53% 0.079mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	11.5% 115mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	19% 0.17mg	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	50.6% 4.05mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	56% 1.3mg	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	10.2% 71.4mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	51% 762mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	10% 377g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids and Salt VS Boiled Spears Frozen Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Green Snap Beans with Liquids and Salt vs Boiled Spears Frozen Broccoli:

• 14 oz of Boiled and Drained Spears Frozen Broccoli contain 3.9 times more Vitamin A, 3.7 times more Vitamin B1, 4.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5, 4.3 times more Vitamin B6, 18.2 times more Vitamin C, 66 times more Vitamin E and 3 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Green Snap Beans with Liquids and Salt vs Boiled Spears Frozen Broccoli:

• 14 ounces of Canned Green Snap Beans with Liquids and Salt have 1.7 times more Iron and 8 times more Sodium than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Calcium, 1.5 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium and more Selenium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Spears Frozen Broccoli contain similar levels of Copper, Zinc and Water per 14 ounces.
• 14 ounces of Canned Green Snap Beans with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Green Snap Beans with Liquids and Salt have 1.3 times more Omega 3 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Carbohydrate, 2 times more Fiber and 4.3 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• 14 ounces of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.