Comparing Nutrients in 1 kilogram Canned Yellow Snap Beans VS Boiled Spears Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Canned Yellow Snap Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	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	0.69% 0.22g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	34.6% 45g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	34.2% 13g	79% 30g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	80% 320μg	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	53.3% 48mg	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	19.3% 2.9mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	328% 393μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	87% 2mg	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	32% 1090mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.2% 933g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Snap Beans VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Yellow Snap Beans 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 Yellow Snap Beans vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 10.2 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, 4.6 times more Vitamin E and 2.2 times more Vitamin K than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Canned Yellow Snap Beans, Solids with Salt 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 Yellow Snap Beans vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Canned Yellow Snap Beans has 1.5 times more Iron and 10.5 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 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, Solids with Salt.
• Both Canned Yellow Snap Beans and Boiled Spears Frozen Broccoli contain similar levels of Copper, Zinc and Water per one kilogram.
• 1 kilogram of Canned Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 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, Solids with Salt.
• Both Canned Yellow Snap Beans and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Yellow Snap Beans provide inadequate amounts of Omega 3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.