Comparing Nutrients in 300 calories Canned Yellow Snap Beans VS Frozen Broccoli Spears

Weight per 300 calories

• Canned Yellow Snap Beans: 1500g
• Frozen Broccoli Spears: 1035g

Frozen Broccoli Spears have 1.5 times more energy per unit of mass than Drained Canned Yellow Snap Beans without salt, which is very low in comparison to other foods. Canned Yellow Snap Beans having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Yellow Snap Beans or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Yellow Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	16% 11.7g	21% 15.2g	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	51.3% 19.5g	81.7% 31g	38g per day for Men 19-50 years
Protein	31% 17.3g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	30% 270μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.6% 0.84mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	139% 1.8mg	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	120% 480μg	243% 972μg	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	80% 72mg	785% 707mg	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	3% 0.45mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	486% 584μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	39% 390mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	41.4% 0.37mg	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	169% 13.5mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	115% 2.65mg	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	40.7% 285mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.35mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	38% 1400g	25.3% 937g	3700g per day for Men 19-50 years

Canned Yellow Snap Beans VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Yellow Snap Beans or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Canned Yellow Snap Beans vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 2.2 times more Vitamin A, 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, 2 times more Vitamin B9, 9.8 times more Vitamin C, 31 times more Vitamin E and 1.8 times more Vitamin K than Drained Canned Yellow Snap Beans without salt.
• 300 calories of Canned Yellow Snap Beans have insufficient amounts of Vitamin E
• Both Drained Canned Yellow Snap Beans without salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Yellow Snap Beans vs Frozen Broccoli Spears:

• 300 calories of Canned Yellow Snap Beans have 1.5 times more Copper, 1.8 times more Iron, 1.2 times more Zinc and 1.5 times more Water than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.1 times more Phosphorus, 1.6 times more Potassium, 3.3 times more Selenium and 5.9 times more Sodium than Drained Canned Yellow Snap Beans without salt.
• Both Canned Yellow Snap Beans and Frozen Broccoli Spears contain similar levels of Calcium, Magnesium and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Yellow Snap Beans have 1.2 times more Carbohydrate than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.8 times more Omega 3, 1.3 times more Sugars, 1.6 times more Fiber and 1.8 times more Protein than Drained Canned Yellow Snap Beans without salt.
• Both Canned Yellow Snap Beans and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• Both Drained Canned Yellow Snap Beans without salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.