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

Weight per 500 calories

• Frozen Green Snap Beans: 1515g
• Cooked Chopped Frozen Broccoli: 1786g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen 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	3.3% 3.2g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	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	88% 114g	73.5% 96g	130g per day for Men 19-50 years
Sugars	46% 33.5g	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	21.7% 15.8g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 3.8g	NA	g per day for Men 19-50 years
Fiber	104% 39.4g	141% 53.6g	38g per day for Men 19-50 years
Protein	48.4% 27g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	45.5% 409μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	57% 227μg	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	217% 195mg	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	42.4% 6.36mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	566% 679μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	63.6% 636mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	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	161% 13mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	69.3% 485mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	83% 2818mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	37% 1363g	43.8% 1620g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Green Snap Beans have 1.5 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.2 times more Vitamin A, 3.1 times more Vitamin B5, 3.5 times more Vitamin B6, 4.4 times more Vitamin B9, 3.7 times more Vitamin C, 3.7 times more Vitamin E and 2.3 times more Vitamin K than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• Both Unprepared Frozen Green Snap Beans 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 Frozen Green Snap Beans vs Cooked Chopped Frozen Broccoli:

• 500 calories of Frozen Green Snap Beans have 1.2 times more Copper, 1.4 times more Magnesium and 1.4 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.8 times more Phosphorus, 1.4 times more Selenium, 4.3 times more Sodium and 1.3 times more Zinc than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Iron, Potassium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Green Snap Beans have 1.3 times more Omega 3 and 1.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.4 times more Fiber and 2 times more Protein than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Unprepared Frozen Green Snap Beans as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.