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

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.85% 141kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	24.3% 31.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	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	8.7% 6.3g	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	% 6.85g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	15% 8.3g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	37.4% 150μg	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	61.5% 55.3mg	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	12.4% 1.86mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	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	34.8% 0.31mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	2.15% 86μg	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	58.4% 4.67mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	58% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	419% 189μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.6% 172mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	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	1.8% 27.2mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 410g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Green Snap Beans versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Green Snap Beans has 1.5 times more Vitamin B1 and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.5 times more Vitamin A, 2 times more Vitamin B9, 4.6 times more Vitamin C, 3 times more Vitamin E and 1.9 times more Vitamin K than Raw Green Snap Beans.
• Both Green Snap Beans and Frozen Chopped Broccoli provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one pound.
• Both Raw Green Snap Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Green Snap Beans has 1.8 times more Copper, 1.3 times more Iron and 1.4 times more Magnesium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.5 times more Calcium, 1.4 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Selenium and 2 times more Zinc than Raw Green Snap Beans.
• Both Green Snap Beans and Frozen Chopped Broccoli contain similar levels of Potassium and Water per one pound.
• 1 pound of Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Snap Beans has 1.5 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.5 times more Omega 3 and 1.5 times more Protein than Raw Green Snap Beans.
• Both Green Snap Beans and Frozen Chopped Broccoli offer comparable quantities of Fiber per one pound.
• Both Raw Green Snap Beans as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.