Comparing Nutrients in 1 kilogram Yellow Snap Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yellow Snap Beans	20%	3%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Yellow Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.7% 310kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	55% 71.3g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	45% 32.7g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	79% 30g	38g per day for Men 19-50 years
Protein	32.5% 18g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Yellow 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	70% 0.84mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	93% 370μg	168% 670μg	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	181% 163mg	627% 564mg	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	27.3% 4.1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 432μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	37% 370mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	130% 10.4mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	54.3% 380mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yellow Snap Beans vs Frozen Chopped Broccoli:

• Raw Yellow Snap Beans have 1.6 times more Vitamin B1 and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 3.5 times more Vitamin C, 3 times more Vitamin E and 1.9 times more Vitamin K than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Yellow Snap Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yellow Snap Beans vs Frozen Chopped Broccoli:

• Raw Yellow Snap Beans have 1.8 times more Copper, 1.3 times more Iron and 1.4 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Calcium, 1.4 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Selenium, 4 times more Sodium and 2 times more Zinc than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Snap Beans have 1.5 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Omega 3 and 1.5 times more Protein than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Fiber per 1 kg.
• Both Raw Yellow Snap Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.