Comparing Nutrients in 1 pound Microwaved Green Snap Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Microwaved Green Snap Beans	Broccoli	Recommended Dietary Allowance
Energy	5.16% 150kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	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	22.4% 29g	23% 30g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.07% 6.58g	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	% 6.53g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 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	18.7% 10.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved 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	29.5% 0.35mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	53.3% 213μg	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	36.8% 33mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Broccoli	Recommended Dietary Allowance
Calcium	25% 249mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	47% 3.76mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	65.5% 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	31.8% 222mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	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	15.7% 1.72mg	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 Green Snap Beans vs Broccoli:

• Microwaved Green Snap Beans have 1.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B2, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 12.2 times more Vitamin C than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Raw Broccoli have similar amounts of Vitamin B1 per 1 lb.

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

• Microwaved Green Snap Beans have 1.8 times more Copper, 1.3 times more Magnesium and 1.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus and 11 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Raw Broccoli have similar amounts of Calcium, Iron, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved Green Snap Beans have 1.9 times more Sugars, 2.1 times more Fructose and 1.3 times more Fiber than Raw Broccoli.
• Both Microwaved Green Snap Beans and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Microwaved Green Snap Beans as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.