Comparing Nutrients in 500 calories Canned Green Snap Beans VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Canned Green Snap Beans: 2381g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 1.3 times more energy per unit of mass than Canned Green Snap Beans, Solids with Salt, which is very low in comparison to other foods. Canned Green Snap Beans having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Green Snap Beans or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Green Snap Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.76g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	73.5% 96g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	36.2% 26.3g	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	20.4% 14.8g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	119% 45.2g	141% 53.6g	38g per day for Men 19-50 years
Protein	44.6% 25g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	47.6% 429μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.2% 1.1mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	179% 2.32mg	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	143% 571μg	250% 1000μg	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	74% 66.7mg	796% 716mg	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	4.76% 0.71mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	772% 926μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	88% 881mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	67.5% 0.61mg	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	265% 21mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	173% 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	75% 524mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.52μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	425% 6381mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	60% 2227g	43.8% 1620g	3700g per day for Men 19-50 years

Canned Green Snap Beans VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Green Snap Beans or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Canned Green Snap Beans vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 2.1 times more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B6, 1.8 times more Vitamin B9, 10.7 times more Vitamin C, 33 times more Vitamin E and 1.7 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Canned Green Snap Beans have insufficient amounts of Vitamin E
• Both Canned Green Snap Beans, Solids with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Green Snap Beans vs Cooked Chopped Frozen Broccoli:

• 500 calories of Canned Green Snap Beans have 1.5 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 32.5 times more Sodium and 1.4 times more Water than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.7 times more Phosphorus and 1.3 times more Selenium than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Cooked Chopped Frozen Broccoli contain similar levels of Manganese, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Green Snap Beans have 4.6 times more Fat, 4.2 times more Omega 3, 8.2 times more Omega 6 and 1.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.2 times more Protein than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6