Comparing Nutrients in 1 kilogram Canned Green Snap Beans with Liquids VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids	18%	5%	77%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Green Snap Beans with Liquids	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	5.17% 150kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	39.5% 15g	79% 30g	38g per day for Men 19-50 years
Protein	14.3% 8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	100% 1.3mg	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	45% 180μg	75% 300μg	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	37.8% 34mg	446% 401mg	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	9.33% 1.4mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	47.8% 0.43mg	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	113% 9mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	141% 3.25mg	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	27% 190mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.6% 947g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Snap Beans with Liquids versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Green Snap Beans with Liquids vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.2 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5, 4.3 times more Vitamin B6, 1.7 times more Vitamin B9, 11.8 times more Vitamin C and 9.4 times more Vitamin E than Canned Green Snap Beans Solids and Liquids.
• 1 kilogram of Canned Green Snap Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Canned Green Snap Beans Solids and Liquids as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Snap Beans with Liquids vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Canned Green Snap Beans with Liquids has 1.6 times more Copper and 1.5 times more Iron than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.1 times more Calcium, 1.5 times more Magnesium, 2.9 times more Phosphorus, 2 times more Potassium, 9.5 times more Selenium and 1.5 times more Zinc than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans with Liquids and Boiled Spears Frozen Broccoli contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Canned Green Snap Beans with Liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Omega 3, 1.5 times more Carbohydrate, 2 times more Fiber and 3.9 times more Protein than Canned Green Snap Beans Solids and Liquids.
• 1 kilogram of Canned Green Snap Beans with Liquids provide inadequate amounts of Protein
• Both Canned Green Snap Beans Solids and Liquids as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.