Comparing Nutrients in 7 ounces Frozen Green Snap Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	4.02% 2.9g	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	2.85% 2.06g	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	% 1.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	26.7% 0.35mg	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	7.44% 29.8μg	46.6% 187μg	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	28.4% 25.6mg	151% 136mg	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	5.56% 0.83mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	7.94% 0.071mg	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	21% 1.7mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	22% 0.51mg	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	9.07% 63.5mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.82% 178g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Green Snap Beans VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Green Snap Beans versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Green Snap Beans vs Frozen Broccoli Spears:

• 7 ounces of Frozen Green Snap Beans have 1.4 times more Vitamin B1 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.1 times more Vitamin A, 1.3 times more Vitamin B2, 2.3 times more Vitamin B5, 4 times more Vitamin B6, 6.3 times more Vitamin B9, 5.3 times more Vitamin C, 3.2 times more Vitamin E and 2.3 times more Vitamin K than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per seven ounces.
• Both Unprepared Frozen Green Snap Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Green Snap Beans vs Frozen Broccoli Spears:

• 7 ounces of Frozen Green Snap Beans have 1.4 times more Copper, 1.4 times more Magnesium and 1.4 times more Manganese than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.8 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 1.3 times more Zinc than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Frozen Broccoli Spears contain similar levels of Calcium, Iron and Water per seven ounces.
• 7 ounces of Frozen Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Green Snap Beans have 1.4 times more Carbohydrate and 1.5 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Omega 3 and 1.7 times more Protein than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• Both Unprepared Frozen Green Snap Beans as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.