Comparing Nutrients in 1 pound Microwaved All Styles Frozen Green Snap Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Broccoli	Recommended Dietary Allowance
Energy	5.16% 150kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	23% 30g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	10.6% 7.7g	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	8.5% 6.17g	4.25% 3.1g	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	% 3.76g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 0.45g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	16% 9g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	61% 0.79mg	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	13.6% 54.4μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.4% 50mg	450% 405mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Broccoli	Recommended Dietary Allowance
Calcium	27.7% 277mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	24.7% 0.22mg	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	45.4% 3.63mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	41.4% 0.95mg	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	27.2% 191mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 408g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved All Styles Frozen Green Snap Beans vs Broccoli:

• Raw Broccoli contains 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 2.8 times more Vitamin B6, 5.3 times more Vitamin B9, 8.1 times more Vitamin C, 1.9 times more Vitamin E and 1.8 times more Vitamin K than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Microwaved All Styles Frozen Green Snap Beans vs Broccoli:

• Microwaved All Styles Frozen Green Snap Beans have 1.3 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium and 1.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Phosphorus, 1.3 times more Potassium, 2.5 times more Selenium, 11 times more Sodium and 1.3 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Broccoli have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved All Styles Frozen Green Snap Beans have 2.1 times more Omega 3, 1.5 times more Sugars, 2 times more Fructose and 1.3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Broccoli have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.