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

Weight per 300 calories

• Canned Yellow Snap Beans: 1500g
• Boiled Spears Frozen Broccoli: 1071g

Boiled and Drained Spears Frozen Broccoli have 1.4 times more energy per unit of mass than Canned Yellow Snap Beans, Solids with 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 Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Yellow Snap Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	0.82% 0.14g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	16% 11.7g	21.7% 15.8g	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	51.3% 19.5g	84.6% 32g	38g per day for Men 19-50 years
Protein	31% 17.3g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.6% 0.84mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	107% 1.4mg	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	80.4% 321μg	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	477% 430mg	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	29% 4.35mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	491% 590μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	39% 390mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	51% 0.46mg	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	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	151% 3.5mg	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	40.7% 285mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	251% 3765mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.35mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	38% 1400g	26.3% 972g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Canned Yellow Snap Beans have 1.5 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 7.3 times more Vitamin A, 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 6 times more Vitamin C, 3.3 times more Vitamin E and 1.6 times more Vitamin K than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 per 300 calories.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Yellow Snap Beans have 1.2 times more Copper, 2.1 times more Iron, 14.6 times more Sodium, 1.4 times more Zinc and 1.4 times more Water than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Calcium, 2.1 times more Phosphorus and 3.4 times more Selenium than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Boiled Spears Frozen Broccoli contain similar levels of Magnesium, Manganese and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Sugars, 1.6 times more Fiber and 1.9 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.