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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Boiled Broccoli	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	12% 350kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	19% 14g	36% 26g	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	18.8% 13.6g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 4.1g	g per day for Men 19-50 years
Fiber	87% 33g	89.5% 34g	38g per day for Men 19-50 years
Protein	42.5% 24g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	48.5% 0.63mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	481% 577μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	40% 400mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	73.3% 0.66mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	143% 3.3mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24% 893g	24.3% 899g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Microwaved All Styles Frozen Green Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Microwaved All Styles Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Broccoli has 3.7 times more Vitamin B5, 3.2 times more Vitamin B6, 9 times more Vitamin B9, 5.9 times more Vitamin C, 3.5 times more Vitamin E and 2.4 times more Vitamin K than Microwaved All Styles Frozen Green Snap Beans.
• Both Boiled Broccoli and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.

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

• 1 kilogram of Boiled Broccoli has 1.6 times more Phosphorus, 1.2 times more Potassium, 1.6 times more Selenium, 13.7 times more Sodium and 1.5 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 1.5 times more Calcium, 1.4 times more Magnesium and 1.7 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.2 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 1.9 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Omega 3, Carbohydrate and Fiber per one kilogram.
• Both Boiled and Drained Broccoli as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.