Comparing Nutrients in 7 ounces Broccoli VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Broccoli	Green Snap Beans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	10.6% 14g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.92% 6.47g	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	1.86% 1.35g	3.8% 2.76g	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	% 0.97g	% 3g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.71g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14% 5.36g	38g per day for Men 19-50 years
Protein	10% 5.6g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	21.5% 0.28mg	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	31.3% 125μg	16.4% 65.5μg	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	197% 177mg	27% 24.2mg	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	10.3% 1.55mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Green Snap Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.94% 37.7μg	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% 1.45mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	18.6% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	183% 82.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.7% 131mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.84% 179g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.5 times more Vitamin B5, 1.2 times more Vitamin B6, 1.9 times more Vitamin B9, 7.3 times more Vitamin C, 1.9 times more Vitamin E and 2.4 times more Vitamin K than Raw Green Snap Beans.
• Both Raw Broccoli and Raw Green Snap Beans have similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Broccoli as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 1.3 times more Calcium, 1.7 times more Phosphorus, 1.5 times more Potassium, 4.2 times more Selenium, 5.5 times more Sodium and 1.7 times more Zinc than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 1.4 times more Copper and 1.4 times more Iron than Raw Broccoli.
• Both Raw Broccoli and Raw Green Snap Beans have similar amounts of Magnesium, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.5 times more Protein than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 1.9 times more Sugars and 2 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Green Snap Beans have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 7 oz.
• Both Raw Broccoli as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.