Comparing Nutrients in 300 calories Boiled Broccoli VS Microwaved Green Snap Beans

Weight per 300 calories

• Boiled Broccoli: 857g
• Microwaved Green Snap Beans: 909g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Broccoli or Microwaved Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Boiled Broccoli	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	NA	32g per day for Men 19-50 years
Omega 3	63.8% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	45% 58.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	40.4% 29.3g	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	8.75% 6.34g	18% 13g	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	% 4.2g	% 13g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 3g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	81.3% 31g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	54.5% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	86.7% 1.13mg	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	231% 926μg	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	73.7% 66.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	34.3% 343mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	60.6% 255mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	131% 3mg	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	82% 574mg	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	86.4% 2936mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	NA	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	20.7% 765g	22% 819g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Microwaved Green Snap Beans:

• Boiled and Drained Broccoli has 1.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 8.4 times more Vitamin C than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.

Comparing minerals per 300 calories for Boiled Broccoli vs Microwaved Green Snap Beans:

• Boiled and Drained Broccoli has 1.3 times more Phosphorus and 12.9 times more Sodium than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.5 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium and 1.8 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Microwaved Green Snap Beans have similar amounts of Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Microwaved Green Snap Beans contain 1.3 times more Fat, 2.5 times more Sugars and 2.1 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Microwaved Green Snap Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Broccoli as well as Microwaved Green Snap Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.