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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Green Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.3% 95kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	57% 0.91g	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	11% 14g	130g per day for Men 19-50 years
Sugars	9% 6.53g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0.68g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.84% 0.93mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	16.8% 168mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	81% 1216mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.5% 424g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Green Snap Beans versus 1 lb of Cooked Broccoli Raab 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 Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 12.6 times more Vitamin A, 10.6 times more Vitamin B1, 3 times more Vitamin B2, 9.8 times more Vitamin B3, 2.2 times more Vitamin B5, 7.3 times more Vitamin B6, 3 times more Vitamin B9, 13.2 times more Vitamin C, 84.3 times more Vitamin E and 6.6 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Green Snap Beans has 4.8 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.2 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 3.7 times more Phosphorus, 3.6 times more Potassium, 3.3 times more Selenium and 2.8 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Cooked Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Canned Green Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Green Snap Beans has 1.3 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.5 times more Omega 3, 1.5 times more Fiber and 3.6 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 Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.