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

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Canned Yellow Snap Beans: 2500g

Boiled Spears Frozen Broccoli have 1.4 times more energy per 100g than Canned Yellow Snap Beans. It has very low energy density when compared to other foods. Drained Canned Yellow Snap Beans without salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Yellow 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	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	48.4% 0.78g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	2.8% 0.48g	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	86.5% 113g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	27% 19.5g	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	85.5% 32.5g	38g per day for Men 19-50 years
Protein	99% 55.4g	51.3% 28.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	101% 911μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	71% 0.93mg	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	200% 800μg	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	133% 120mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	810% 973μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	91% 911mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	106% 0.95mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	217% 5mg	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	68% 475mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	66% 7.25mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	63% 2333g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Spears Frozen Broccoli have 2 times more Vitamin A, 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 6 times more Vitamin C, 31.4 times more Vitamin E and 1.6 times more Vitamin K than Canned Yellow Snap Beans.
• While 500 kcal of Drained Canned Yellow Snap Beans without salt contain 1.5 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Yellow Snap Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Canned Yellow Snap Beans have insufficient amounts of Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Drained Canned Yellow Snap Beans without 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 Yellow Snap Beans:

• 500 calories of Boiled Spears Frozen Broccoli have 1.4 times more Calcium, 2.1 times more Phosphorus, 3.4 times more Selenium and 8.6 times more Sodium than Canned Yellow Snap Beans.
• While 500 kcal of Drained Canned Yellow Snap Beans without salt contain 2.1 times more Iron, 1.4 times more Zinc and 1.4 times more Water than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Yellow Snap Beans contain similar levels of Copper, Magnesium, Manganese and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 1.3 times more Sugars, 1.6 times more Fiber and 1.9 times more Protein than Canned Yellow Snap Beans.
• Both Boiled Spears Frozen Broccoli and Canned Yellow Snap Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Drained Canned Yellow Snap Beans without salt provide inadequate amounts of Omega 6 in 500 calories.