Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	12% 16g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	36% 13.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	25% 14g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	15.4% 0.2mg	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	63.5% 254μg	20.4% 81.6μg	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	202% 182mg	15.6% 14mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	15% 150mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	30.2% 0.27mg	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	34.6% 2.77mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	61.5% 1.4mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	113% 1692mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 411g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Seasoned Snap Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Canned Seasoned Snap Beans:

• 1 pound of Cooked Chopped Frozen Broccoli has 2 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 3 times more Vitamin B6, 3.1 times more Vitamin B9 and 12.9 times more Vitamin C than Canned Seasoned Snap Beans.
• 1 pound of Canned Seasoned Snap Beans have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Canned Seasoned Snap Beans:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.5 times more Calcium, 1.3 times more Iron, 3.1 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Canned Seasoned Snap Beans.
• While 1 lb of Canned Seasoned Snap Beans contains 1.8 times more Copper, 1.4 times more Manganese and 33.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Seasoned Snap Beans contain similar levels of Magnesium and Water per one pound.
• 1 pound of Canned Seasoned Snap Beans lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Canned Seasoned Snap Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.5 times more Carbohydrate, 2 times more Fiber and 3.7 times more Protein than Canned Seasoned Snap Beans.
• While 1 lb of Canned Seasoned Snap Beans contains 1.5 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• 1 pound of Canned Seasoned Snap Beans provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Canned Seasoned Snap Beans provide inadequate amounts of Energy and Omega 6 in one pound.