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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.3% 95kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.83% 0.14g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	9% 6.53g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.84% 0.93mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16.8% 168mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	81% 1216mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.5% 424g	11.2% 415g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin A, 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 4.3 times more Vitamin B6, 2.8 times more Vitamin B9, 20.1 times more Vitamin C, 40.7 times more Vitamin E and 2.1 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Green Snap Beans, Solids with Salt have 11.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Calcium, 1.4 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium, 7 times more Selenium and 2.5 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Green Snap Beans, Solids with Salt have 1.2 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Fructose, 1.6 times more Fiber and 2.7 times more Protein than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Canned Green Snap Beans, Solids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.