Comparing Nutrients in 1 kilogram Boiled Broccoli VS Boiled Yellow Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Yellow Snap Beans with Salt	18%	6%	76%

Macro Nutrients

	Boiled Broccoli	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	3.3% 0.56g	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	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	19% 14g	50% 36.3g	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	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	42.5% 24g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	43% 0.56mg	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	82.5% 330μg	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	108% 97mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	399% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	114% 1.03mg	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	160% 13mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	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	96% 670mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	88% 2990mg	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	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Yellow Snap Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Boiled Yellow Snap Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Boiled Yellow Snap Beans with Salt:

• 1 kilogram of Boiled Broccoli has 19.3 times more Vitamin A, 1.3 times more Vitamin B2, 8.3 times more Vitamin B5, 3.6 times more Vitamin B6, 3.3 times more Vitamin B9, 6.7 times more Vitamin C, 3.2 times more Vitamin E and 2.9 times more Vitamin K than Boiled Yellow Snap Beans with Salt.
• Both Boiled Broccoli and Boiled Yellow Snap Beans with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Yellow Snap Beans with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled and Drained Broccoli as well as Boiled and Drained Yellow Snap Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Boiled Yellow Snap Beans with Salt:

• 1 kilogram of Boiled Broccoli has 1.7 times more Phosphorus, 4 times more Selenium and 1.3 times more Zinc than Boiled Yellow Snap Beans with Salt.
• While 1 kg of Boiled and Drained Yellow Snap Beans with Salt contains 1.7 times more Copper, 1.9 times more Iron, 1.5 times more Manganese and 5.8 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Yellow Snap Beans with Salt contain similar levels of Calcium, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Yellow Snap Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.3 times more Omega 3 and 1.3 times more Protein than Boiled Yellow Snap Beans with Salt.
• While 1 kg of Boiled and Drained Yellow Snap Beans with Salt contains 2.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Yellow Snap Beans with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Yellow Snap Beans with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.