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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Frozen Chopped Broccoli	Green Snap Beans	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	4.5% 3.26g	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	1.14% 0.83g	1.9% 1.4g	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	% 0.75g	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	7.9% 3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5% 2.8g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	3.9% 35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11% 0.14mg	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	16.8% 67μg	8.25% 33μg	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	62.7% 56.4mg	13.6% 12mg	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	8.13% 1.22mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Green Snap Beans	Recommended Dietary Allowance
Calcium	5.6% 56mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	7.67% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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% 0.81mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	9.4% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	92% 41.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.14% 50mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.44% 90g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Frozen Chopped Broccoli have 1.5 times more Vitamin A, 1.2 times more Vitamin B5, 2 times more Vitamin B9, 4.6 times more Vitamin C, 3 times more Vitamin E and 1.9 times more Vitamin K than Green Snap Beans.
• While 100 g of Raw Green Snap Beans contain 1.5 times more Vitamin B1 and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Snap Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Chopped Broccoli have 1.5 times more Calcium, 1.4 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Selenium and 2 times more Zinc than Green Snap Beans.
• While 100 g of Raw Green Snap Beans contain 1.8 times more Copper, 1.3 times more Iron and 1.4 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Snap Beans contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 1.5 times more Omega 3 and 1.5 times more Protein than Green Snap Beans.
• While 100 g of Raw Green Snap Beans contain 1.5 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Snap Beans offer comparable quantities of Fiber per 100 grams.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in 100 grams.