Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	16.3% 11.8g	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	8.5% 6.17g	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	% 3.76g	g per day for Men 19-50 years
Sucrose	NA	% 1.86g	g per day for Men 19-50 years
Fiber	36% 13.6g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	25% 14g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	22% 0.29mg	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	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	55.4% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	218% 262μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	15% 150mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	33.3% 0.3mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	65% 1.5mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Microwaved All Styles Frozen Green Snap Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Microwaved All Styles Frozen Green 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 Microwaved All Styles Frozen Green Snap Beans:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 4.7 times more Vitamin B9, 3.6 times more Vitamin C, 3.1 times more Vitamin E and 1.5 times more Vitamin K than Microwaved All Styles Frozen Green Snap Beans.
• While 1 lb of Microwaved All Styles Frozen Green Snap Beans contains 1.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B3 per one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Microwaved All Styles Frozen Green Snap Beans:

• 1 lb of Microwaved All Styles Frozen Green Snap Beans contains 1.8 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese and 1.7 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Phosphorus, Zinc and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Microwaved All Styles Frozen Green 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 1.6 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• While 1 lb of Microwaved All Styles Frozen Green Snap Beans contains 3.1 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Fiber per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one pound.