Comparing Nutrients in 500 calories Canned Seasoned Snap Beans VS Broccoli

Weight per 500 calories

• Canned Seasoned Snap Beans: 3125g
• Broccoli: 1471g

Raw Broccoli has 2.1 times more energy per unit of mass than Canned Seasoned Snap Beans, which is low in comparison to other foods. Canned Seasoned Snap Beans having very low energy density.

Which food has more nutrients per 500 calories - Canned Seasoned Snap Beans or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Seasoned Snap Beans	17%	9%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Seasoned Snap Beans	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	123% 1.97g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	123% 47g	101% 38.2g	38g per day for Men 19-50 years
Protein	46.3% 26g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	90% 813μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.06mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	198% 2.57mg	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	141% 563μg	232% 926μg	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	108% 97mg	1458% 1312mg	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	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Broccoli	Recommended Dietary Allowance
Calcium	68.8% 688mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	208% 1.88mg	80% 0.72mg	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	184% 14.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	97% 406mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	424% 9.75mg	134% 3.1mg	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	71.4% 500mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	85.5% 2906mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	777% 11656mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	79.6% 2947g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Seasoned Snap Beans vs Broccoli:

• Canned Seasoned Snap Beans have 1.8 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 13.5 times more Vitamin C than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Raw Broccoli have similar amounts of Vitamin B2 per 500 kcal.
• Both Canned Seasoned Snap Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Seasoned Snap Beans vs Broccoli:

• Canned Seasoned Snap Beans have 2.6 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 24 times more Sodium and 2.2 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Phosphorus, 1.6 times more Potassium, 5.9 times more Selenium and 1.4 times more Zinc than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Raw Broccoli have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Seasoned Snap Beans have 2.1 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Protein than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Raw Broccoli have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 500 kcal.
• Both Canned Seasoned Snap Beans as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.