Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Frozen Chopped Broccoli	Green Snap Beans	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	6.37% 4.62g	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	1.62% 1.18g	2.7% 1.97g	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	% 1.06g	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	11% 4.25g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.1% 4g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.4% 0.2mg	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	23.7% 95μg	11.7% 46.8μg	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	89% 80mg	19.2% 17.3mg	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	11.5% 1.73mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	50.8% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Green Snap Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.67% 27μg	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	14.4% 1.15mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	13.3% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	131% 59μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10% 71mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Green Snap Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Green Snap Beans:

• 5 ounces of Frozen Chopped Broccoli have 1.5 times more Vitamin A, 1.2 times more Vitamin B5, 2 times more Vitamin B9, 4.6 times more Vitamin C, 3 times more Vitamin E and 1.9 times more Vitamin K than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 1.5 times more Vitamin B1 and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Snap Beans provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Green Snap Beans:

• 5 ounces of Frozen Chopped Broccoli have 1.5 times more Calcium, 1.4 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Selenium and 2 times more Zinc than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 1.8 times more Copper, 1.3 times more Iron and 1.4 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Snap Beans contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.5 times more Omega 3 and 1.5 times more Protein than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 1.5 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Snap Beans offer comparable quantities of Fiber per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in five ounces.