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

Macros Ratio

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

Macro Nutrients

	Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	3.7% 2.68g	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	3.8% 2.76g	2.27% 1.65g	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	% 3g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	20% 0.26mg	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	16.4% 65.5μg	33.2% 133μg	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	27% 24.2mg	124% 112mg	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	5.42% 0.81mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	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	25.5% 2.04mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	25.4% 0.58mg	2.3mg per day for Men 19-50 years
Molybdenum	183% 82.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Green Snap Beans have 1.5 times more Vitamin B1 and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.5 times more Vitamin A, 2 times more Vitamin B9, 4.6 times more Vitamin C, 3 times more Vitamin E and 1.9 times more Vitamin K than Raw Green Snap Beans.
• Both Green Snap Beans and Frozen Chopped Broccoli provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Raw Green Snap Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Snap Beans have 1.5 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.5 times more Omega 3 and 1.5 times more Protein than Raw Green Snap Beans.
• Both Green Snap Beans and Frozen Chopped Broccoli offer comparable quantities of Fiber per seven ounces.
• Both Raw Green Snap Beans as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Green Snap Beans VS Frozen Chopped Broccoli

What are the health benefits of Green Snap Beans compared to Frozen Chopped Broccoli?

Green snap beans are a good source of vitamins C, K, and A, as well as fiber and folate. They also contain antioxidants that help reduce inflammation and support overall health. On the other hand, frozen chopped broccoli is rich in vitamins C, K, and A, as well as fiber and antioxidants. Both are nutritious options, but green snap beans may offer slightly higher levels of certain nutrients. It's important to include a variety of vegetables in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Green Snap Beans or Frozen Chopped Broccoli?

Both green snap beans and frozen chopped broccoli are low in calories and high in fiber, making them great choices for weight loss. However, broccoli is slightly lower in calories and higher in fiber compared to green snap beans. Therefore, incorporating more frozen chopped broccoli into your diet may help you lose weight more easily. Remember to also focus on overall balanced nutrition and portion control for effective weight loss.

Should I eat more Green Snap Beans or more Frozen Chopped Broccoli to gain more muscles while training consistently?

Both green snap beans and frozen chopped broccoli are excellent choices for muscle gain as they are rich in essential nutrients like protein, fiber, vitamins, and minerals. However, frozen chopped broccoli may be a better option as it is higher in protein and contains more vitamins and minerals that are beneficial for muscle growth. Additionally, broccoli is a good source of antioxidants that can help reduce inflammation and support overall recovery after intense training sessions. Incorporating both green snap beans and frozen chopped broccoli into your diet can provide a well-rounded nutrient profile to support your muscle-building goals.

What is the environmental impact of producing Green Snap Beans compared to Frozen Chopped Broccoli?

Green snap beans generally have a lower environmental impact compared to frozen chopped broccoli. Green snap beans require less water, land, and energy to produce, resulting in lower greenhouse gas emissions. However, it is important to consider factors such as transportation and packaging when assessing the overall environmental impact of each food item.