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

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Boiled Yellow Snap Beans: 1429g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Yellow Snap Beans	18%	6%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.86% 0.91g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	79.5% 1.27g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	86.6% 113g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	71.5% 52g	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	141% 53.6g	124% 47g	38g per day for Men 19-50 years
Protein	99% 55.4g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	101% 911μg	6.35% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	61.5% 0.8mg	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	250% 1000μg	118% 471μg	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	796% 716mg	154% 139mg	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	157% 23.6mg	44% 6.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Calcium	59% 589mg	65.7% 657mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	163% 1.47mg	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	136% 11mg	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	183% 4.2mg	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	125% 875mg	79.6% 557mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	126% 4271mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	46.8% 5.14mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	34.4% 1275g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled Yellow Snap Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Chopped Frozen Broccoli have 15.9 times more Vitamin A, 4.6 times more Vitamin B5, 2.9 times more Vitamin B6, 2.1 times more Vitamin B9, 5.2 times more Vitamin C, 3.6 times more Vitamin E and 2.3 times more Vitamin K than Boiled Yellow Snap Beans.
• Both Cooked Chopped Frozen Broccoli and Boiled Yellow Snap Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Boiled Yellow Snap Beans have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Boiled Yellow Snap Beans:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.6 times more Phosphorus, 2.2 times more Selenium, 4.6 times more Sodium and 1.3 times more Water than Boiled Yellow Snap Beans.
• While 500 kcal of Boiled and Drained Yellow Snap Beans contain 2.4 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium and 1.7 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Yellow Snap Beans contain similar levels of Calcium, Manganese and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 2.1 times more Protein than Boiled Yellow Snap Beans.
• While 500 kcal of Boiled and Drained Yellow Snap Beans contain 1.7 times more Omega 3 and 2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Yellow Snap Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Yellow Snap Beans provide inadequate amounts of Omega 6 in 500 calories.