Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Canned Yellow Snap Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Yellow Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Energy	8.97% 260kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.18% 0.2g	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	8.55% 6.2g	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	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	4.44% 40μg	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	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	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	44.4% 40mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	56% 560mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	77.8% 0.7mg	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	113% 9mg	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	146% 3.35mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	29% 980mg	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	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.6% 947g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Yellow Snap Beans with Liquids per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has 13 times more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B5, 4.3 times more Vitamin B6, 3.7 times more Vitamin B9, 14.1 times more Vitamin C, 5.3 times more Vitamin E and 2.6 times more Vitamin K than Canned Yellow Snap Beans with Liquids.
• 1 kilogram of Canned Yellow Snap Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Yellow Snap Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Canned Yellow Snap Beans with Liquids:

• 1 kilogram of Frozen Chopped Broccoli has 2.3 times more Calcium, 1.4 times more Magnesium, 2.6 times more Phosphorus, 2.2 times more Potassium, 14 times more Selenium and 2.4 times more Zinc than Canned Yellow Snap Beans with Liquids.
• While 1 kg of Canned Yellow Snap Beans Solids and Liquids contains 1.8 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Yellow Snap Beans with Liquids contain similar levels of Iron, Manganese and Water per one kilogram.
• 1 kilogram of Canned Yellow Snap Beans with Liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 3.3 times more Omega 3, 1.4 times more Carbohydrate, 2 times more Fiber and 3.5 times more Protein than Canned Yellow Snap Beans with Liquids.
• 1 kilogram of Canned Yellow Snap Beans with Liquids provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Yellow Snap Beans Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one kilogram.