Comparing Nutrients in 1 kilogram Boiled Broccoli VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Boiled Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	12% 350kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	19% 14g	10.8% 7.8g	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	10.2% 7.4g	4.55% 3.3g	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	% 4.9g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 1.6g	g per day for Men 19-50 years
Fiber	87% 33g	50% 19g	38g per day for Men 19-50 years
Protein	42.5% 24g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	23% 0.3mg	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	270% 1080μg	70% 280μg	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	721% 649mg	31% 28mg	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	97% 14.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	324% 389μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	40% 400mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	71% 1.63mg	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	96% 670mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 893g	25.2% 934g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 4.3 times more Vitamin A, 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3, 3.1 times more Vitamin B5, 6.7 times more Vitamin B6, 3.9 times more Vitamin B9, 23.2 times more Vitamin C, 48.3 times more Vitamin E and 3.6 times more Vitamin K than Drained Solids of Canned Green Snap Beans without Salt .
• Both Boiled and Drained Broccoli as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Broccoli has 1.8 times more Copper, 1.6 times more Magnesium, 3.4 times more Phosphorus, 3.1 times more Potassium, 4 times more Selenium, 20.5 times more Sodium and 2.3 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 1.6 times more Iron than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Calcium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.6 times more Energy, 1.7 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fructose, 1.7 times more Fiber and 2.1 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• Both Boiled and Drained Broccoli and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Broccoli as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.