Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Yellow Snap Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Yellow Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	5.34% 6.95g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	1.7% 1.23g	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	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.58% 0.06mg	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	8.93% 35.7μg	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	124% 112mg	8.8% 7.94mg	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	16% 2.42mg	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	51.6% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	11% 111mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	15.4% 0.14mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	29% 0.66mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Yellow Snap Beans with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Canned Yellow Snap Beans with Liquids:

• 7 ounces of Frozen Chopped Broccoli have 13 times more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B5, 4.3 times more Vitamin B6, 3.7 times more Vitamin B9, 14.1 times more Vitamin C, 5.3 times more Vitamin E and 2.6 times more Vitamin K than Canned Yellow Snap Beans with Liquids.
• 7 ounces of Canned Yellow Snap Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Yellow Snap Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Yellow Snap Beans with Liquids:

• 7 ounces of Frozen Chopped Broccoli have 2.3 times more Calcium, 1.4 times more Magnesium, 2.6 times more Phosphorus, 2.2 times more Potassium, 14 times more Selenium and 2.4 times more Zinc than Canned Yellow Snap Beans with Liquids.
• While 7 oz of Canned Yellow Snap Beans Solids and Liquids contain 1.8 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Yellow Snap Beans with Liquids contain similar levels of Iron, Manganese and Water per seven ounces.
• 7 ounces of Canned Yellow Snap Beans with Liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.3 times more Omega 3, 1.4 times more Carbohydrate, 2 times more Fiber and 3.5 times more Protein than Canned Yellow Snap Beans with Liquids.
• 7 ounces of Canned Yellow Snap Beans with Liquids provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Yellow Snap Beans Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.