Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Frozen Broccoli Spears	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.22% 0.038g	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	6.87% 8.93g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	2.14% 1.55g	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	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	NA	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	5.65% 0.073mg	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	16% 63.5μg	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	10.6% 9.53mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	64.3% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	8.38% 0.075mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	17.3% 0.4mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5% 185g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Vitamin A, 4.8 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 4.7 times more Vitamin B6, 2.9 times more Vitamin B9, 14.2 times more Vitamin C, 45 times more Vitamin E and 2.6 times more Vitamin K than Canned Yellow Snap Beans.
• 7 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Frozen Broccoli Spears as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Calcium, 1.2 times more Magnesium, 1.3 times more Manganese, 3.1 times more Phosphorus, 2.3 times more Potassium and 4.8 times more Selenium than Canned Yellow Snap Beans.
• While 7 oz of Drained Canned Yellow Snap Beans without salt contain 1.3 times more Iron than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Yellow Snap Beans contain similar levels of Copper, Zinc and Water per seven ounces.
• 7 ounces of Canned Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 4 times more Omega 3, 1.9 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Canned Yellow Snap Beans.
• Both Frozen Broccoli Spears and Canned Yellow Snap Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Yellow Snap Beans provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Drained Canned Yellow Snap Beans without salt provide inadequate amounts of Energy and Omega 6 in seven ounces.