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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Frozen Broccoli Spears	Microwaved 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	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	8.8% 6.4g	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	3.97% 2.88g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	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	11% 6.07g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	19% 0.25mg	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	23.3% 93μg	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	151% 136mg	16% 14.5mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	20% 0.18mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	28.6% 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	16.7% 117mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	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	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.83% 179g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Vitamin B2, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 9.4 times more Vitamin C than Microwaved Green Snap Beans.
• While 7 oz of Microwaved Green Snap Beans contain 1.7 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Microwaved Green Snap Beans provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Phosphorus than Microwaved Green Snap Beans.
• While 7 oz of Microwaved Green Snap Beans contain 1.3 times more Calcium, 2.5 times more Copper, 1.8 times more Magnesium, 1.3 times more Manganese and 1.3 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Microwaved Green Snap Beans contain similar levels of Iron, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Protein than Microwaved Green Snap Beans.
• While 7 oz of Microwaved Green Snap Beans contain 2.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Microwaved Green Snap Beans offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Frozen Broccoli Spears as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in seven ounces.