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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	10.7% 14g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	7.1% 5.16g	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	2.27% 1.65g	3.72% 2.7g	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	% 1.5g	% 1.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.6% 0.13mg	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	33.2% 133μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	24.3% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	95% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	11% 111mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	14.6% 0.13mg	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% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	28.5% 0.65mg	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% 99mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.82% 178g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 5.6 times more Vitamin B9, 5.1 times more Vitamin C, 2.9 times more Vitamin E and 1.4 times more Vitamin K than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 1.4 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Selenium and 1.5 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 1.7 times more Copper and 1.6 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Calcium, Iron, Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 1.3 times more Omega 3, 1.5 times more Carbohydrate and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Fiber per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.