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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.96% 0.16g	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	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	11.8% 8.53g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	25% 14g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	21% 0.27mg	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	26% 104μg	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	20.7% 18.6mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	30.7% 0.28mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	63.7% 1.47mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	17% 572mg	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	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 411g	11.2% 415g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 8.5 times more Vitamin A, 1.6 times more Vitamin B1, 5.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.4 times more Vitamin B9, 9.8 times more Vitamin C, 33 times more Vitamin E and 2.3 times more Vitamin K than Cooked Frozen Yellow Snap Beans with Salt.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Yellow Snap Beans with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Cooked Frozen Yellow Snap Beans with Salt have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Yellow Snap Beans, drained 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 Cooked Frozen Yellow Snap Beans with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Phosphorus than Cooked Frozen Yellow Snap Beans with Salt.
• While 1 lb of Boiled Frozen Yellow Snap Beans, drained with Salt contains 1.5 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 22.3 times more Sodium and 1.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Yellow Snap Beans with Salt contain similar levels of Potassium and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Yellow Snap Beans, drained 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 2.1 times more Protein than Cooked Frozen Yellow Snap Beans with Salt.
• While 1 lb of Boiled Frozen Yellow Snap Beans, drained with Salt contains 1.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Yellow Snap Beans with Salt offer comparable quantities of Omega 3, Carbohydrate and Fiber per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Yellow Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in one pound.