Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS 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	1.37% 39.7kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	4.9% 6.38g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	1.53% 1.1g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.03% 0.052mg	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	10.6% 42.5μg	11.3% 45.4μg	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	7.56% 6.8mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	46.4% 55.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	6% 0.054mg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	12.3% 0.28mg	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	11% 78mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Canned Yellow Snap Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Canned Yellow Snap Beans:

• 5 ounces of Boiled Spears Frozen Broccoli have 10.2 times more Vitamin A, 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 8.4 times more Vitamin C, 4.6 times more Vitamin E and 2.2 times more Vitamin K than Canned Yellow Snap Beans.
• Both Boiled Spears Frozen Broccoli and Canned Yellow Snap Beans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Canned Yellow Snap Beans:

• 5 ounces of Boiled Spears Frozen Broccoli have 2 times more Calcium, 1.5 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Potassium and 4.8 times more Selenium than Canned Yellow Snap Beans.
• While 5 oz of Canned Yellow Snap Beans, Solids with Salt contain 1.5 times more Iron and 10.5 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Yellow Snap Beans contain similar levels of Copper, Zinc and Water per five ounces.
• 5 ounces of Canned Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Omega 3, 1.9 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Canned Yellow Snap Beans.
• Both Boiled Spears Frozen Broccoli and Canned Yellow Snap Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Yellow Snap Beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.