Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Yellow Snap Beans	18%	6%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.5% 0.25g	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	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	22.7% 16.5g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	25% 14g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Yellow Snap Beans	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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	19.5% 0.25mg	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	37.4% 150μg	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	49% 44mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Calcium	15% 150mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	52% 0.47mg	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	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	58% 1.33mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	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% 1.63mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Yellow Snap Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Boiled Yellow 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 Boiled Yellow Snap Beans:

• 1 pound of Cooked Chopped Frozen Broccoli has 12.8 times more Vitamin A, 3.7 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9, 4.1 times more Vitamin C, 2.9 times more Vitamin E and 1.8 times more Vitamin K than Boiled Yellow Snap Beans.
• While 1 lb of Boiled and Drained Yellow Snap Beans contains 1.3 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Yellow Snap Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Yellow Snap Beans have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Yellow 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 Boiled Yellow Snap Beans:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Phosphorus than Boiled Yellow Snap Beans.
• While 1 lb of Boiled and Drained Yellow Snap Beans contains 1.4 times more Calcium, 3 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2.1 times more Potassium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Yellow Snap Beans contain similar levels of Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Yellow 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 Boiled Yellow Snap Beans.
• While 1 lb of Boiled and Drained Yellow Snap Beans contains 2.1 times more Omega 3, 1.5 times more Carbohydrate and 2.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Yellow Snap Beans offer comparable quantities of Fiber per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Yellow Snap Beans provide inadequate amounts of Energy and Omega 6 in one pound.