Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	9.66% 280kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	58% 75.4g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	30.5% 22g	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	14.3% 10.4g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	55.4% 31g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	34% 0.44mg	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	140% 560μg	37.5% 150μg	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	446% 401mg	143% 129mg	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	88% 13mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	373% 448μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	33% 330mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	54.4% 0.49mg	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	76.3% 6.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	160% 3.7mg	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	70% 490mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.3% 899g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frozen Green Snap Beans per 1 kg

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

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.9 times more Vitamin A, 2.6 times more Vitamin B5, 3 times more Vitamin B6, 3.7 times more Vitamin B9, 3.1 times more Vitamin C, 3.1 times more Vitamin E and 2 times more Vitamin K than Frozen Green Snap Beans.
• While 1 kg of Unprepared Frozen Green Snap Beans contains 1.8 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Green Snap Beans provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.5 times more Phosphorus than Frozen Green Snap Beans.
• While 1 kg of Unprepared Frozen Green Snap Beans contains 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese and 1.3 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Green Snap Beans contain similar levels of Zinc and Water per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Unprepared Frozen Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.7 times more Protein than Frozen Green Snap Beans.
• While 1 kg of Unprepared Frozen Green Snap Beans contains 1.6 times more Omega 3, 1.4 times more Carbohydrate and 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Green Snap Beans offer comparable quantities of Fiber per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.