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

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Canned Green Snap Beans: 2381g

Boiled Spears Frozen Broccoli have 1.3 times more energy per 100g than Canned Green Snap Beans. It has very low energy density when compared to other foods. Canned Green Snap Beans, Solids with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	10% 9.76g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	76.7% 100g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	47.3% 34.3g	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	20.4% 14.8g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	141% 53.6g	119% 45.2g	38g per day for Men 19-50 years
Protein	99% 55.4g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	101% 911μg	47.6% 429μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	84.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	55% 0.71mg	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	134% 536μg	143% 571μg	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	74% 66.7mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	772% 926μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	91% 911mg	88% 881mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	103% 0.93mg	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	265% 21mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	181% 4.17mg	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	140% 982mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	17.3% 9.52μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	425% 6381mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	60% 2227g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Spears Frozen Broccoli have 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, 10.7 times more Vitamin C, 33 times more Vitamin E and 1.7 times more Vitamin K than Canned Green Snap Beans.
• Both Boiled Spears Frozen Broccoli and Canned Green Snap Beans provide similar amounts of Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Canned Green Snap Beans have insufficient amounts of Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Spears Frozen Broccoli have 1.4 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 3.6 times more Selenium than Canned Green Snap Beans.
• While 500 kcal of Canned Green Snap Beans, Solids with Salt contain 1.9 times more Iron, 14.9 times more Sodium and 1.4 times more Water than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Green Snap Beans contain similar levels of Calcium, Copper, Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 2.2 times more Protein than Canned Green Snap Beans.
• While 500 kcal of Canned Green Snap Beans, Solids with Salt contain 5 times more Fat, 4.2 times more Omega 3, 8.2 times more Omega 6 and 1.3 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Green Snap Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6