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

Weight per 300 calories

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

Boiled Spears Frozen Broccoli have 1.4 times more energy per 100g than Canned Yellow Snap Beans. It has very low energy density when compared to other foods. Canned Yellow Snap Beans, Solids with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.68% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	52% 67.5g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	16% 11.7g	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	84.6% 32g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	42.7% 0.56mg	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	80.4% 321μg	120% 480μg	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	477% 430mg	80% 72mg	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	94% 14mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	491% 590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	54.6% 546mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	63.3% 0.57mg	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	81.7% 6.54mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	130% 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	84% 589mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	251% 3765mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	39.5% 4.35mg	11mg per day for Men 19-50 years
Water	26.3% 972g	38% 1400g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Spears Frozen Broccoli have 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.
• While 300 kcal of Canned Yellow Snap Beans, Solids with Salt contain 1.5 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Yellow Snap Beans provide similar amounts of Vitamin B2 per 300 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

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