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

Weight per 500 calories

• Canned Green Snap Beans with Liquids and Salt: 3333g
• Boiled Spears Frozen Broccoli: 1786g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.84% 5.67g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	115% 1.83g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	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	84% 109g	73.6% 96g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	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	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	141% 53.6g	38g per day for Men 19-50 years
Protein	43% 24g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	48% 433μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	217% 867μg	134% 536μg	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	81.5% 73.3mg	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	4.44% 0.67mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	806% 967μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	97% 967mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	85.3% 0.77mg	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	425% 34mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	297% 6.83mg	252% 5.8mg	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	85.7% 600mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	90% 3067mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	427% 6400mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	85.6% 3169g	43.8% 1620g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Green Snap Beans with Liquids and Salt have 1.6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.1 times more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 9.8 times more Vitamin C, 35.4 times more Vitamin E and 1.6 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin E
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Green Snap Beans with Liquids and Salt have 1.6 times more Copper, 3.1 times more Iron, 1.2 times more Magnesium, 14.9 times more Sodium, 2.2 times more Zinc and 2 times more Water than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Phosphorus and more Selenium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Manganese and Potassium per 500 calories.
• 500 calories of Canned Green Snap Beans with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Green Snap Beans with Liquids and Salt have 2.4 times more Omega 3 and 1.6 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.3 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.