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Comparing Nutrients in 14 ounces Cooked Chopped Frozen BroccoliVS Canned Yellow Snap Beans

Macros Ratio

Protein Fat Carbs

Cooked Chopped Frozen Broccoli
36%
3%
61%
Canned Yellow Snap Beans
20%
4%
76%
14 oz ▼

Macro Nutrients

3.83%111kcal
Energy
2.74%79.4kcal
111 kcalvs79.4 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.49%0.48g
Fat
0.41%0.4g
0.48 gvs0.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.071g
Saturated Fat
0.27%0.087g
0.071 gvs0.087 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.4%0.17g
Omega 3
7.7%0.12g
0.17 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.3%0.052g
Omega 6
0.44%0.075g
0.052 gvs0.075 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.3%21.2g
Carbohydrate
13.7%18g
21.2 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.05%5.83g
Sugars
4.27%3.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.83 gvs3.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.3%12g
Fiber
13.6%5.16g
12 gvs5.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
22%12.3g
Protein
8.15%4.56g
12.3 gvs4.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

22.5%202μg
Vitamin A
7.94%71.4μg
RAE, retinol activity equivalents
202 μgvs71.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.22mg
Vitamin B1
4.96%0.06mg
Thiamine
0.22 mgvs0.06 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.7%0.32mg
Vitamin B2
17%0.22mg
Riboflavin
0.32 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.4%1.8mg
Vitamin B3
5%0.8mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs0.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.7%1.1mg
Vitamin B5
10.2%0.51mg
Pantothenic acid
1.1 mgvs0.51 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.7%0.52mg
Vitamin B6
11.3%0.15mg
Pyridoxine
0.52 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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55.6%222μg
Vitamin B9
31.8%127μg
Folates and Folic Acid
222 μgvs127 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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177%159mg
Vitamin C
21%19mg
Ascorbic acid
159 mgvs19 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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35%5.24mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
5.24 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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291%350μg
Vitamin K
129%154μg
Phytomenadione or phylloquinone
350 μgvs154 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13%131mg
Calcium
10.3%103mg
131 mgvs103 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15%0.13mg
Copper
16.8%0.15mg
0.13 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30.3%2.42mg
Iron
44.7%3.57mg
2.42 mgvs3.57 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.6mg
Magnesium
12.3%51.6mg
51.6 mgvs51.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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38.5%0.89mg
Manganese
34.5%0.79mg
0.89 mgvs0.79 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
27.8%194mg
Phosphorus
10.8%75.4mg
194 mgvs75.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.6%564mg
Potassium
12.7%433mg
564 mgvs433 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg
Selenium
2.9%1.6μg
2.78 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.9%43.7mg
Sodium
0.53%7.94mg
43.7 mgvs7.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg
Zinc
10.5%1.15mg
1.1 mgvs1.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.73%360g
Water
10%370g
360 gvs370 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Canned Yellow Snap Beans:
Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Canned Yellow Snap Beans:
Comparison of macro-nutrients per 14 ounces:



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