Comparing Nutrients in 100 grams Frozen Green Snap Beans VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Frozen Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.14% 33kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.54g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	2.03% 1.47g	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	1.43% 1.04g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3% 27μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.08% 0.1mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	13.5% 0.18mg	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	3.75% 15μg	23.5% 94μg	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	14.3% 13mg	76% 68.3mg	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	2.8% 0.42mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.3% 44.8μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.2% 42mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	4% 0.036mg	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	10.6% 0.85mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	11% 0.26mg	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	4.57% 32mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Green Snap Beans VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Green Snap Beans versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Green Snap Beans vs Frozen Broccoli Spears:

• 100 grams of Frozen Green Snap Beans have 1.4 times more Vitamin B1 than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 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 Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 100 grams.
• Both Unprepared Frozen Green Snap Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Green Snap Beans vs Frozen Broccoli Spears:

• 100 grams of Frozen Green Snap Beans have 1.4 times more Copper, 1.4 times more Magnesium and 1.4 times more Manganese than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 1.8 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 1.3 times more Zinc than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Frozen Broccoli Spears contain similar levels of Calcium, Iron and Water per 100 grams.
• 100 grams of Frozen Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Green Snap Beans have 1.4 times more Carbohydrate and 1.5 times more Sugars than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 1.9 times more Omega 3 and 1.7 times more Protein than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Frozen Broccoli Spears offer comparable quantities of Fiber per 100 grams.
• Both Unprepared Frozen Green Snap Beans as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 100 grams.