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

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	10.6% 14g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	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	3.8% 2.76g	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	% 3g	NA	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	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	16.4% 65.5μg	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	27% 24.2mg	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	5.42% 0.81mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	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	0.79% 12mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Green Snap Beans vs Frozen Broccoli Spears:

• 7 ounces of Green Snap Beans have 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.6 times more Vitamin A, 2.8 times more Vitamin B9, 5.6 times more Vitamin C, 3.3 times more Vitamin E and 2.4 times more Vitamin K than Raw Green Snap Beans.
• Both Green Snap Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Raw 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 Green Snap Beans vs Frozen Broccoli Spears:

• 7 ounces of Green Snap Beans have 1.9 times more Copper, 1.4 times more Iron and 1.6 times more Magnesium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.6 times more Phosphorus, 3.2 times more Selenium and 1.4 times more Zinc than Raw Green Snap Beans.
• Both Green Snap Beans and Frozen Broccoli Spears contain similar levels of Calcium, Manganese, 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 1.3 times more Carbohydrate and 2.2 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.8 times more Omega 3 and 1.7 times more Protein than Raw Green Snap Beans.
• Both Green Snap Beans and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• Both Raw Green Snap Beans as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Green Snap Beans VS Frozen Broccoli Spears

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

Green snap beans are a good source of fiber, vitamins C and K, and folate. They also contain antioxidants that help protect against chronic diseases. On the other hand, frozen broccoli spears are rich in vitamins A, C, and K, as well as fiber and antioxidants. Both are nutritious choices, but green snap beans may offer slightly more folate, while frozen broccoli spears may provide more vitamin A. Incorporating a variety of vegetables in your diet is key to obtaining a wide range of nutrients.

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

Both green snap beans and frozen broccoli spears are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in fiber compared to green snap beans. Therefore, incorporating more frozen broccoli spears into your diet may help you lose weight more easily. Remember to pair them with a variety of other nutrient-dense foods for a balanced diet.

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

Both green snap beans and frozen broccoli spears are excellent sources of plant-based protein, vitamins, and minerals that can support muscle growth when consumed as part of a balanced diet. However, frozen broccoli spears are slightly higher in protein content compared to green snap beans, making them a slightly better choice for muscle building. Additionally, broccoli is rich in vitamin C, which can help with muscle recovery and overall immune function. Incorporating a variety of plant-based protein sources like beans, lentils, tofu, and nuts along with regular strength training will help you build muscle effectively.

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

Green snap beans have a lower environmental impact compared to frozen broccoli spears. Green snap beans typically require less water, land, and energy to produce, resulting in lower greenhouse gas emissions. Additionally, green snap beans are often grown locally and have a shorter supply chain, further reducing their environmental footprint.