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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	11.5% 15g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.05% 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	NA	2.85% 2.06g	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	NA	% 1.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.15% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	6.7% 0.087mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	11% 0.097mg	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	18% 1.43mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	32% 0.73mg	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	16.7% 117mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.82% 178g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Vitamin A, 1.3 times more Vitamin B2, 2.3 times more Vitamin B5, 4 times more Vitamin B6, 6.3 times more Vitamin B9, 5.3 times more Vitamin C, 3.2 times more Vitamin E and 2.3 times more Vitamin K than Frozen Green Snap Beans.
• While 7 oz of Unprepared Frozen Green Snap Beans contain 1.4 times more Vitamin B1 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Green Snap Beans provide similar amounts of Vitamin B3 per seven ounces.
• Both Frozen Broccoli Spears as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 1.3 times more Zinc than Frozen Green Snap Beans.
• While 7 oz of Unprepared Frozen Green Snap Beans contain 1.4 times more Copper, 1.4 times more Magnesium and 1.4 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Green Snap Beans contain similar levels of Calcium, Iron and Water per seven ounces.
• 7 ounces of Frozen Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.9 times more Omega 3 and 1.7 times more Protein than Frozen Green Snap Beans.
• While 7 oz of Unprepared Frozen Green Snap Beans contain 1.4 times more Carbohydrate and 1.5 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Green Snap Beans offer comparable quantities of Fiber per seven ounces.
• Both Frozen Broccoli Spears as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.