Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Canned Yellow Snap Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.53% 0.091g	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	3.88% 2.8g	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	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	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	2% 18μg	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	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	10.5% 0.14mg	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	17% 15.4mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	15% 150mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	35.3% 0.32mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	66% 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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	13% 445mg	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	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 411g	11.6% 429g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Yellow Snap Beans with Liquids and Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Canned Yellow Snap Beans with Liquids and Salt 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 Yellow Snap Beans with Liquids and Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 12.8 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5, 4.3 times more Vitamin B6, 3.1 times more Vitamin B9, 11.8 times more Vitamin C, 44 times more Vitamin E and 2.8 times more Vitamin K than Canned Yellow Snap Beans with Liquids and Salt.
• 1 pound of Canned Yellow Snap Beans with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Canned Yellow Snap Beans with Liquids and Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Calcium, 2.6 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Canned Yellow Snap Beans with Liquids and Salt.
• While 1 lb of Canned Yellow Snap Beans Solids and Liquids with Salt contains 2.1 times more Copper, 1.5 times more Iron, 1.5 times more Manganese and 23.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Yellow Snap Beans with Liquids and Salt contain similar levels of Magnesium and Water per one pound.
• 1 pound of Canned Yellow Snap Beans with Liquids and Salt lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Canned Yellow Snap Beans Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Omega 3, 1.5 times more Carbohydrate, 2.4 times more Sugars, 2 times more Fiber and 3.9 times more Protein than Canned Yellow Snap Beans with Liquids and Salt.
• 1 pound of Canned Yellow Snap Beans with Liquids and Salt provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Canned Yellow Snap Beans Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in one pound.