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

Macros Ratio

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

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	13.7% 18g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	4.27% 3.1g	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	31.3% 12g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	11.3% 0.15mg	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	29.8% 119μg	31.8% 127μg	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	177% 159mg	21% 19mg	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	35% 5.24mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	30.3% 2.42mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	34.5% 0.79mg	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	31% 218mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.73% 360g	10% 370g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Spears Frozen Broccoli have 2.8 times more Vitamin A, 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 8.4 times more Vitamin C, 44 times more Vitamin E and 2.3 times more Vitamin K than Canned Yellow Snap Beans.
• Both Boiled Spears Frozen Broccoli and Canned Yellow Snap Beans provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Spears Frozen Broccoli have 2 times more Calcium, 1.5 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Potassium and 4.8 times more Selenium than Canned Yellow Snap Beans.
• While 14 oz of Drained Canned Yellow Snap Beans without salt contain 1.5 times more Iron than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Yellow Snap Beans contain similar levels of Copper, Zinc and Water per 14 ounces.
• 14 ounces of Canned Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Omega 3, 1.9 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Canned Yellow Snap Beans.
• Both Boiled Spears Frozen Broccoli and Canned Yellow Snap Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Yellow Snap Beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Drained Canned Yellow Snap Beans without salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.