Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	8.97% 260kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	27% 35g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	NA	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	39.5% 15g	38g per day for Men 19-50 years
Protein	50% 28g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	19.6% 0.98mg	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	168% 670μg	45% 180μg	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	627% 564mg	34.4% 31mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	56% 560mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	66.7% 0.6mg	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	101% 8.1mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	136% 3.12mg	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	71.4% 500mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	249% 3730mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.5% 943g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 2 times more Vitamin A, 2.1 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 3 times more Vitamin B6, 3.7 times more Vitamin B9 and 18.2 times more Vitamin C than Canned Seasoned Snap Beans.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Chopped Broccoli, Unprepared has 2.5 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 3.1 times more Phosphorus, 2.3 times more Potassium, 14 times more Selenium and 3.4 times more Zinc than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 1.6 times more Copper and 15.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Seasoned Snap Beans have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Omega 3, 1.4 times more Carbohydrate, 2 times more Fiber and 3.4 times more Protein than Canned Seasoned Snap Beans.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Seasoned Snap Beans have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.