Comparing Nutrients in 1 kilogram Broccoli VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Broccoli	Green Snap Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	23.4% 17g	45% 32.6g	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	9.38% 6.8g	19% 14g	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	% 4.9g	% 15g	g per day for Men 19-50 years
Sucrose	% 1g	% 3.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	71% 27g	38g per day for Men 19-50 years
Protein	50.4% 28g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	108% 1.4mg	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	158% 630μg	82.5% 330μg	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	991% 892mg	136% 122mg	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	52% 7.8mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Green Snap Beans	Recommended Dietary Allowance
Calcium	47% 470mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.75% 190μg	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	91% 7.3mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	924% 416μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	94% 660mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24% 893g	24.4% 903g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.5 times more Vitamin B5, 1.2 times more Vitamin B6, 1.9 times more Vitamin B9, 7.3 times more Vitamin C, 1.9 times more Vitamin E and 2.4 times more Vitamin K than Raw Green Snap Beans.
• Both Raw Broccoli and Raw Green Snap Beans have similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw Broccoli as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 1.3 times more Calcium, 1.7 times more Phosphorus, 1.5 times more Potassium, 4.2 times more Selenium, 5.5 times more Sodium and 1.7 times more Zinc than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 1.4 times more Copper and 1.4 times more Iron than Raw Broccoli.
• Both Raw Broccoli and Raw Green Snap Beans have similar amounts of Magnesium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.5 times more Protein than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 1.9 times more Sugars and 2 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Green Snap Beans have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 1 kg.
• Both Raw Broccoli as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.