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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Broccoli Raab	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	11.5% 15g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 1.83g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.5g	g per day for Men 19-50 years
Fiber	14% 5.36g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	29% 260μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.15% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.82% 178g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Frozen Green Snap Beans:

• 7 ounces of Broccoli Raab have 4.9 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.9 times more Vitamin B6, 5.5 times more Vitamin B9, 1.6 times more Vitamin C, 3.9 times more Vitamin E and 5 times more Vitamin K than Frozen Green Snap Beans.
• Both Raw Broccoli Raab 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 Broccoli Raab vs Frozen Green Snap Beans:

• 7 ounces of Broccoli Raab have 2.6 times more Calcium, 2.5 times more Iron, 2.3 times more Phosphorus, 11 times more Sodium and 3 times more Zinc than Frozen Green Snap Beans.
• Both Broccoli Raab and Frozen Green Snap Beans contain similar levels of Copper, Magnesium, Manganese, Potassium and Water per seven ounces.
• Both Raw Broccoli Raab as well as Unprepared Frozen Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2.9 times more Omega 3 and 1.8 times more Protein than Frozen Green Snap Beans.
• While 7 oz of Unprepared Frozen Green Snap Beans contain 2.6 times more Carbohydrate and 5.8 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Green Snap Beans offer comparable quantities of Fiber per seven ounces.
• Both Raw Broccoli Raab as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.