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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Microwaved 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	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	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	22.4% 29g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	20% 14.6g	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	9.07% 6.58g	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	% 6.53g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	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	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Microwaved 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	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	43.3% 0.56mg	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	53.3% 213μg	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	36.8% 33mg	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	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	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	15% 150mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	45.4% 0.41mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	65.5% 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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	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	15.7% 1.72mg	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 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 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 Green Snap Beans:

• 1 pound of Cooked Chopped Frozen Broccoli has 5.5 times more Vitamin C than Microwaved Green Snap Beans.
• While 1 lb of Microwaved Green Snap Beans contains 1.4 times more Vitamin B1 and 1.7 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Microwaved Green Snap Beans provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.

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

• 1 lb of Microwaved Green Snap Beans contains 1.7 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 2.3 times more Potassium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Microwaved Green Snap Beans contain similar levels of Phosphorus and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Protein than Microwaved Green Snap Beans.
• While 1 lb of Microwaved Green Snap Beans contains 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Microwaved Green Snap Beans offer comparable quantities of Carbohydrate and Fiber per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in one pound.