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

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Canned Green Snap Beans: 1429g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Frozen Broccoli Spears	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	6.72% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	46% 60g	130g per day for Men 19-50 years
Sugars	21% 15.2g	28.4% 20.6g	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	12.2% 8.86g	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	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 2.57g	g per day for Men 19-50 years
Fiber	81.7% 31g	71.4% 27g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	28.6% 257μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	33% 0.43mg	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	243% 972μg	85.7% 343μg	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	785% 707mg	44.4% 40mg	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	93% 14mg	2.86% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	463% 556μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	42.4% 424mg	53% 529mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	62% 0.56mg	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	93% 7.45mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	109% 2.5mg	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	87% 610mg	45% 314mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	255% 3829mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	24.7% 2.7mg	11mg per day for Men 19-50 years
Water	25.3% 937g	36% 1336g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Broccoli Spears have 2.3 times more Vitamin A, 3.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 4.2 times more Vitamin B6, 2.8 times more Vitamin B9, 17.7 times more Vitamin C, 32.6 times more Vitamin E and 1.9 times more Vitamin K than Canned Green Snap Beans.
• Both Frozen Broccoli Spears and Canned Green Snap Beans provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Canned Green Snap Beans have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Broccoli Spears have 1.9 times more Phosphorus, 1.9 times more Potassium, 3.4 times more Selenium and 1.3 times more Zinc than Canned Green Snap Beans.
• While 300 kcal of Canned Green Snap Beans, Solids with Salt contain 1.5 times more Copper, 1.7 times more Iron, 21.8 times more Sodium and 1.4 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Green Snap Beans contain similar levels of Calcium, Magnesium and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 2.1 times more Protein than Canned Green Snap Beans.
• While 300 kcal of Canned Green Snap Beans, Solids with Salt contain 1.7 times more Fat, 1.4 times more Omega 3, 3 times more Omega 6 and 1.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Green Snap Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6