Comparing Nutrients in 1 kilogram Microwaved All Styles Frozen Green Snap Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	11.4% 330kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	36% 26g	18.6% 13.5g	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	18.8% 13.6g	11.4% 8.3g	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	% 8.3g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	79% 30g	38g per day for Men 19-50 years
Protein	35.4% 20g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	30% 120μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	481% 577μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	61% 610mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	42.2% 0.38mg	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	100% 8mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	128% 2.94mg	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	60% 420mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24.3% 899g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved All Styles Frozen Green Snap Beans vs Frozen Chopped Broccoli:

• Microwaved All Styles Frozen Green Snap Beans have 1.4 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 5.6 times more Vitamin B9, 5.1 times more Vitamin C, 2.9 times more Vitamin E and 1.4 times more Vitamin K than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Microwaved All Styles Frozen Green Snap Beans vs Frozen Chopped Broccoli:

• Microwaved All Styles Frozen Green Snap Beans have 1.7 times more Copper and 1.6 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Selenium, 8 times more Sodium and 1.5 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Iron, Manganese, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved All Styles Frozen Green Snap Beans have 1.3 times more Energy, 1.3 times more Omega 3, 1.5 times more Carbohydrate, 1.9 times more Sugars and 1.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 kg.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.