Comparing Nutrients in 1 kilogram Microwaved Green Snap Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Microwaved Green Snap Beans	Broccoli	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	NA	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	51% 66.4g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	23.4% 17g	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	20% 14.5g	9.38% 6.8g	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	% 14.4g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 1g	g per day for Men 19-50 years
Fiber	89.5% 34g	68.4% 26g	38g per day for Men 19-50 years
Protein	41.3% 23g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	135% 1.75mg	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	118% 470μg	158% 630μg	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	81% 73mg	991% 892mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Broccoli	Recommended Dietary Allowance
Calcium	55% 550mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	54.4% 0.49mg	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	104% 8.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	91% 2.1mg	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	70% 490mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.3% 900g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved Green Snap Beans vs Broccoli:

• Microwaved Green Snap Beans have 1.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B2, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 12.2 times more Vitamin C than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Raw Broccoli have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for Microwaved Green Snap Beans vs Broccoli:

• Microwaved Green Snap Beans have 1.8 times more Copper, 1.3 times more Magnesium and 1.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus and 11 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Raw Broccoli have similar amounts of Calcium, Iron, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved Green Snap Beans have 1.9 times more Sugars, 2.1 times more Fructose and 1.3 times more Fiber than Raw Broccoli.
• Both Microwaved Green Snap Beans and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Microwaved Green Snap Beans as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.