Comparing Nutrients in 1 pound Canned Yellow Snap Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Yellow Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.13% 91kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	9.2% 6.67g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	36% 13.6g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	36.3% 145μg	107% 426μg	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	24% 21.8mg	344% 310mg	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	8.77% 1.3mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 178μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11.8% 118mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	18% 0.16mg	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	51% 4.1mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	50.5% 1.16mg	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	12.3% 86mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Yellow Snap Beans vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 11.4 times more Vitamin A, 4.8 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 4.7 times more Vitamin B6, 2.9 times more Vitamin B9, 14.2 times more Vitamin C, 4.7 times more Vitamin E and 2.6 times more Vitamin K than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Yellow Snap Beans vs Frozen Broccoli Spears:

• Canned Yellow Snap Beans, Solids with Salt have 1.3 times more Iron and 14.8 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.6 times more Calcium, 1.3 times more Manganese, 3.1 times more Phosphorus, 2.3 times more Potassium and 4.8 times more Selenium than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans, Solids with Salt and Frozen Broccoli Spears have similar amounts of Copper, Magnesium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Broccoli Spears contain 1.5 times more Energy, 4 times more Omega 3, 1.9 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans, Solids with Salt and Frozen Broccoli Spears have similar amounts of Carbohydrate per 1 lb.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.