Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	3.8% 4.95g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.8% 0.062mg	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	20% 79.4μg	6.38% 25.5μg	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	63% 57mg	4.9% 4.4mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	9.45% 0.085mg	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	11% 0.86mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	19.2% 0.44mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	35.2% 529mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Seasoned Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Canned Seasoned Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Canned Seasoned Snap Beans:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 3 times more Vitamin B6, 3.1 times more Vitamin B9 and 12.9 times more Vitamin C than Canned Seasoned Snap Beans.
• 5 ounces of Canned Seasoned Snap Beans have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Canned Seasoned Snap Beans:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.5 times more Calcium, 1.3 times more Iron, 3.1 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Canned Seasoned Snap Beans.
• While 5 oz of Canned Seasoned Snap Beans contain 1.8 times more Copper, 1.4 times more Manganese and 33.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Seasoned Snap Beans contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Canned Seasoned Snap Beans lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Canned Seasoned Snap Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.5 times more Carbohydrate, 2 times more Fiber and 3.7 times more Protein than Canned Seasoned Snap Beans.
• While 5 oz of Canned Seasoned Snap Beans contain 1.5 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Canned Seasoned Snap Beans provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Canned Seasoned Snap Beans provide inadequate amounts of Energy and Omega 6 in five ounces.