Comparing Nutrients in 500 calories Canned Green Snap Beans with Liquids VS Frozen Broccoli Spears

Weight per 500 calories

• Canned Green Snap Beans with Liquids: 3333g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 1.9 times more energy per unit of mass than Canned Green Snap Beans Solids and Liquids, which is very low in comparison to other foods. Canned Green Snap Beans with Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Green Snap Beans with Liquids or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids	18%	5%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Green Snap Beans with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	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	132% 50g	136% 51.7g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	59.3% 533μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	232% 3mg	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	150% 600μg	405% 1621μg	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	126% 113mg	1308% 1178mg	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	31% 4.67mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	80% 800mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	259% 2.33mg	69% 0.62mg	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	375% 30mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	192% 4.4mg	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	90% 633mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	90% 3067mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	85.3% 3156g	42% 1561g	3700g per day for Men 19-50 years

Canned Green Snap Beans With Liquids VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Green Snap Beans with Liquids or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Canned Green Snap Beans with Liquids vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 1.8 times more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B6, 2.7 times more Vitamin B9, 10.4 times more Vitamin C and 5 times more Vitamin E than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans with Liquids and Frozen Broccoli Spears provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 500 calories.
• Both Canned Green Snap Beans Solids and Liquids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Green Snap Beans with Liquids vs Frozen Broccoli Spears:

• 500 calories of Canned Green Snap Beans with Liquids have 3.8 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 1.6 times more Sodium and 2 times more Water than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.6 times more Phosphorus, 1.4 times more Potassium and 4.9 times more Selenium than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans with Liquids and Frozen Broccoli Spears contain similar levels of Calcium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Green Snap Beans with Liquids have 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2 times more Omega 3 and 2 times more Protein than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans with Liquids and Frozen Broccoli Spears offer comparable quantities of Energy and Fiber per 500 calories.
• Both Canned Green Snap Beans Solids and Liquids as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.