Comparing Nutrients in 7 ounces Microwaved Green Snap Beans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Microwaved Green Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	1.7% 1.23g	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	3.97% 2.88g	0.66% 0.48g	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	% 2.86g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.3g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.53mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	33.6% 0.44mg	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	23.3% 93μg	35.2% 141μg	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	16% 14.5mg	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 109mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	16.5% 0.15mg	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	20.6% 1.65mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	32.8% 0.75mg	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	14% 97mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Green Snap Beans VS Cooked Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Microwaved Green Snap Beans vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.1 times more Vitamin C than Microwaved Green Snap Beans.

Comparing minerals per 7 ounces for Microwaved Green Snap Beans vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 2.1 times more Calcium, 1.5 times more Iron, 1.7 times more Phosphorus, 18.7 times more Sodium and 1.4 times more Zinc than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Cooked Broccoli Raab contain similar levels of Copper, Magnesium, Manganese, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved Green Snap Beans have 2.1 times more Carbohydrate, 5.2 times more Sugars, 6 times more Fructose and 1.2 times more Fiber than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.7 times more Protein than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans as well as Cooked Broccoli Raab provide inadequate amounts of Energy in seven ounces.