Comparing Nutrients in 300 calories Broccoli VS Cooked Frozen Yellow Snap Beans with Salt

Weight per 300 calories

• Broccoli: 882g
• Cooked Frozen Yellow Snap Beans with Salt: 1071g

Broccoli has 1.2 times more energy per 100g than Cooked Frozen Yellow Snap Beans with Salt. It has low energy density when compared to other foods. Boiled Frozen Yellow Snap Beans, drained with Salt having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Cooked Frozen Yellow Snap Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Broccoli	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	1.88% 1.82g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	53% 69g	130g per day for Men 19-50 years
Sugars	20.7% 15g	27.8% 20g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	84.6% 32g	38g per day for Men 19-50 years
Protein	44.4% 25g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	7.14% 64.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	49.5% 0.64mg	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	139% 556μg	61.6% 246μg	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	875% 787mg	49% 44mg	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	46% 6.9mg	2.86% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	340% 408μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	41.5% 415mg	52.5% 525mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	72.6% 0.65mg	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	80.5% 6.44mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	61.2% 257mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	150% 3.46mg	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	83% 582mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	175% 2625mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	46.8% 5.14mg	11mg per day for Men 19-50 years
Water	21.3% 788g	26.5% 980g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Cooked Frozen Yellow Snap Beans with Salt:

• Raw Broccoli has 4.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 9.6 times more Vitamin B5, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9, 17.9 times more Vitamin C, 16.1 times more Vitamin E and 2.2 times more Vitamin K than Boiled Frozen Yellow Snap Beans, drained with Salt.
• Both Raw Broccoli and Boiled Frozen Yellow Snap Beans, drained with Salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Broccoli as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Cooked Frozen Yellow Snap Beans with Salt:

• Raw Broccoli has 1.8 times more Phosphorus, 2.1 times more Potassium and 5.1 times more Selenium than Boiled Frozen Yellow Snap Beans, drained with Salt.
• While Boiled Frozen Yellow Snap Beans, drained with Salt contain 1.3 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 9 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled Frozen Yellow Snap Beans, drained with Salt have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.8 times more Fat, 2.1 times more Saturated Fat and 1.6 times more Protein than Boiled Frozen Yellow Snap Beans, drained with Salt.
• While Boiled Frozen Yellow Snap Beans, drained with Salt contain 1.3 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled Frozen Yellow Snap Beans, drained with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.