Comparing Nutrients in 1 kilogram Canned Green Snap Beans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Green Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	7.24% 210kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	24% 31g	130g per day for Men 19-50 years
Sugars	20% 14.4g	8.55% 6.2g	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	8.55% 6.2g	3.3% 2.4g	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	% 6.3g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.5g	g per day for Men 19-50 years
Fiber	50% 19g	73.7% 28g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	20% 180μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	169% 2.2mg	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	60% 240μg	178% 710μg	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	31% 28mg	411% 370mg	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	2% 0.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	324% 389μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	37% 370mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	83.3% 0.75mg	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	111% 8.9mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	165% 3.8mg	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	31.4% 220mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	179% 2680mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25.3% 935g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Snap Beans versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Green Snap Beans vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 12.6 times more Vitamin A, 10.6 times more Vitamin B1, 3 times more Vitamin B2, 9.8 times more Vitamin B3, 2.2 times more Vitamin B5, 7.3 times more Vitamin B6, 3 times more Vitamin B9, 13.2 times more Vitamin C, 84.3 times more Vitamin E and 6.6 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
• 1 kilogram 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Snap Beans vs Cooked Broccoli Raab:

• 1 kilogram of Canned Green Snap Beans has 4.8 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.2 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 3.7 times more Phosphorus, 3.6 times more Potassium, 3.3 times more Selenium and 2.8 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Cooked Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Green Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Snap Beans has 1.3 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.5 times more Omega 3, 1.5 times more Fiber and 3.6 times more Protein than Canned Green Snap Beans, Solids with Salt.
• 1 kilogram of Canned Green Snap Beans provide inadequate amounts of Protein
• Both Canned Green Snap Beans, Solids with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.