Comparing Nutrients in 1 pound Canned Green Snap Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Canned Green Snap Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.3% 95kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	9% 6.53g	9.2% 6.67g	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	3.88% 2.8g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.84% 0.93mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	45.4% 0.59mg	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	27.2% 109μg	63.5% 254μg	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	14% 12.7mg	202% 182mg	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	0.91% 0.14mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	16.8% 168mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	17% 0.15mg	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	50.5% 4.04mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	44% 1mg	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	14.3% 100mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	81% 1216mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.5% 424g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Green Snap Beans vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 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, 2.3 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, Solids with Salt.
• 1 pound of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Canned Green Snap Beans, Solids with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Green Snap Beans vs Cooked Chopped Frozen Broccoli:

• 1 pound of Canned Green Snap Beans has 1.5 times more Iron and 24.4 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Copper, Magnesium and Water per one pound.
• 1 pound of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Canned Green Snap Beans, Solids with Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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