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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.16% 150kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	26.3% 34.2g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	14% 10g	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	6.5% 4.7g	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	% 4.17g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	17% 68μg	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	65% 58.5mg	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	12.7% 1.9mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	19% 191mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	48% 3.86mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	72.8% 1.67mg	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	20.7% 145mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 408g	11.2% 415g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Green Snap Beans have 1.8 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin A, 2.7 times more Vitamin B5, 3 times more Vitamin B6, 4.5 times more Vitamin B9, 4.4 times more Vitamin C, 2.9 times more Vitamin E and 1.8 times more Vitamin K than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Unprepared Frozen Green Snap Beans 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 Frozen Green Snap Beans vs Frozen Chopped Broccoli:

• Unprepared Frozen Green Snap Beans have 1.3 times more Copper, 1.2 times more Magnesium and 1.3 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium, 1.6 times more Phosphorus, 4.7 times more Selenium, 8 times more Sodium and 1.8 times more Zinc than Unprepared Frozen Green Snap Beans.
• Both Unprepared Frozen Green Snap Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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