Comparing Nutrients in 7 ounces Boiled Broccoli VS Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Boiled Broccoli	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	11.6% 15g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	6.08% 4.4g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	17% 153μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	6.4% 0.083mg	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	53.6% 214μg	7.44% 29.8μg	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	143% 129mg	28.4% 25.6mg	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	19% 2.88mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	74.4% 89.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	11% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	33.2% 0.76mg	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	19% 133mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.82% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Frozen Yellow Snap Beans:

• Boiled and Drained Broccoli has 11 times more Vitamin A, 1.3 times more Vitamin B2, 7.2 times more Vitamin B5, 4.8 times more Vitamin B6, 7.2 times more Vitamin B9, 5 times more Vitamin C, 29 times more Vitamin E and 3.1 times more Vitamin K than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 1.6 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Unprepared Frozen Yellow Snap Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Broccoli as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Frozen Yellow Snap Beans:

• Boiled and Drained Broccoli has 1.2 times more Copper, 2.1 times more Phosphorus, 1.6 times more Potassium, 4 times more Selenium, 13.7 times more Sodium and 1.7 times more Zinc than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 1.3 times more Iron and 2 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Unprepared Frozen Yellow Snap Beans have similar amounts of Calcium, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.8 times more Omega 3 and 1.3 times more Protein than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 1.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Unprepared Frozen Yellow Snap Beans have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Boiled and Drained Broccoli as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.