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

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Canned Yellow Snap Beans: 2500g

Frozen Broccoli Spears have 1.5 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 - Frozen Broccoli Spears or Canned Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Frozen Broccoli Spears	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	48.4% 0.78g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	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	71% 92g	86.5% 113g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	136% 51.7g	85.5% 32.5g	38g per day for Men 19-50 years
Protein	94% 52.8g	51.3% 28.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	109% 983μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	810% 973μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	70.7% 707mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	155% 12.4mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	145% 1017mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	66% 7.25mg	11mg per day for Men 19-50 years
Water	42% 1561g	63% 2333g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Broccoli Spears have 2.2 times more Vitamin A, 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, 2 times more Vitamin B9, 9.8 times more Vitamin C, 31 times more Vitamin E and 1.8 times more Vitamin K than Canned Yellow Snap Beans.
• 500 calories of Canned Yellow Snap Beans have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Canned Yellow Snap Beans:

• 500 calories of Frozen Broccoli Spears have 2.1 times more Phosphorus, 1.6 times more Potassium, 3.3 times more Selenium and 5.9 times more Sodium than Canned Yellow Snap Beans.
• While 500 kcal of Drained Canned Yellow Snap Beans without salt contain 1.5 times more Copper, 1.8 times more Iron and 1.5 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Yellow Snap Beans contain similar levels of Calcium, Magnesium, Manganese and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 2.8 times more Omega 3, 1.3 times more Sugars, 1.6 times more Fiber and 1.8 times more Protein than Canned Yellow Snap Beans.
• Both Frozen Broccoli Spears and Canned Yellow Snap Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Frozen Broccoli Spears as well as Drained Canned Yellow Snap Beans without salt provide inadequate amounts of Omega 6 in 500 calories.