Comparing Nutrients in 5 ounces Microwaved Green Snap Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Microwaved Green Snap Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	7.83% 10g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	2.7% 1.97g	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	2.83% 2.06g	1.45% 1.05g	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	% 2.04g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.47g	% 0.11g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	22% 0.28mg	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	16.7% 66.6μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.5% 10.3mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.8% 78mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	14.7% 1.18mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	12% 0.27mg	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	9.92% 69.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.4% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Green Snap Beans VS Boiled Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Microwaved Green Snap Beans versus 5 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Microwaved Green Snap Beans vs Boiled Broccoli:

• 5 ounces of Microwaved Green Snap Beans have 1.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 1.6 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 8.9 times more Vitamin C than Microwaved Green Snap Beans.

Comparing minerals per 5 ounces for Microwaved Green Snap Beans vs Boiled Broccoli:

• 5 ounces of Microwaved Green Snap Beans have 1.4 times more Calcium, 1.5 times more Copper, 1.2 times more Iron, 1.3 times more Magnesium and 1.7 times more Manganese than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 1.4 times more Phosphorus and 13.7 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled Broccoli contain similar levels of Potassium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved Green Snap Beans have 2.3 times more Sugars and 2 times more Fructose than Boiled Broccoli.
• Both Microwaved Green Snap Beans and Boiled Broccoli offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• Both Microwaved Green Snap Beans as well as Boiled and Drained Broccoli provide inadequate amounts of Energy in five ounces.