Comparing Nutrients in 7 ounces Microwaved Green Snap Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Microwaved Green Snap Beans	Broccoli	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.2g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.53mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	23.3% 93μg	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.8% 177g	3700g per day for Men 19-50 years

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

• Microwaved Green Snap Beans have 1.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B2, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 12.2 times more Vitamin C than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Raw Broccoli have similar amounts of Vitamin B1 per 7 oz.

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

• Microwaved Green Snap Beans have 1.8 times more Copper, 1.3 times more Magnesium and 1.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus and 11 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Raw Broccoli have similar amounts of Calcium, Iron, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Microwaved Green Snap Beans have 1.9 times more Sugars, 2.1 times more Fructose and 1.3 times more Fiber than Raw Broccoli.
• Both Microwaved Green Snap Beans and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Microwaved Green Snap Beans as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.