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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Frozen Broccoli Spears	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	10% 290kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	41% 53.5g	27% 35g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	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	54.6% 30.6g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	41% 410mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	249% 3730mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25.5% 943g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Broccoli Spears has 2.2 times more Vitamin A, 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B5, 4 times more Vitamin B6, 5.2 times more Vitamin B9 and 22 times more Vitamin C than Canned Seasoned Snap Beans.
• 1 kilogram of Canned Seasoned Snap Beans have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Frozen Broccoli Spears as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 1.9 times more Calcium, 1.5 times more Iron, 1.2 times more Magnesium, 3.7 times more Phosphorus, 2.7 times more Potassium, 9.5 times more Selenium and 2.4 times more Zinc than Canned Seasoned Snap Beans.
• While 1 kg of Canned Seasoned Snap Beans contains 1.7 times more Copper and 21.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Seasoned Snap Beans contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Canned Seasoned Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 2 times more Omega 3, 1.5 times more Carbohydrate, 2 times more Fiber and 3.7 times more Protein than Canned Seasoned Snap Beans.
• 1 kilogram of Canned Seasoned Snap Beans provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Canned Seasoned Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.