Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	9.66% 280kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	32.2% 42g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	20% 14.4g	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	8.55% 6.2g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	79% 30g	50% 19g	38g per day for Men 19-50 years
Protein	55.4% 31g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	40% 2mg	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	75% 300μg	60% 240μg	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	31% 28mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	324% 389μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	51% 510mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	43.3% 0.39mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	76% 1.75mg	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	78.6% 550mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	179% 2680mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25.3% 935g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Canned Green Snap Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Canned Green Snap Beans:

• 1 kilogram of Boiled Spears Frozen Broccoli has 2.8 times more Vitamin A, 3.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 4.3 times more Vitamin B6, 1.3 times more Vitamin B9, 14.3 times more Vitamin C, 44 times more Vitamin E and 2.3 times more Vitamin K than Canned Green Snap Beans.
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Canned Green Snap Beans:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.4 times more Calcium, 1.5 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 1.9 times more Potassium, 4.8 times more Selenium and 1.6 times more Zinc than Canned Green Snap Beans.
• While 1 kg of Canned Green Snap Beans, Solids with Salt contains 1.5 times more Iron and 11.2 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Green Snap Beans contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Canned Green Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.3 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Canned Green Snap Beans.
• While 1 kg of Canned Green Snap Beans, Solids with Salt contains 3.1 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Canned Green Snap Beans provide inadequate amounts of Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Green Snap Beans, Solids with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.