Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Frozen Broccoli Spears	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	1% 29kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	7.9% 3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	3.4% 0.044mg	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	23.5% 94μg	4.5% 18μg	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	76% 68.3mg	3.44% 3.1mg	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	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	6.67% 0.06mg	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	9% 0.72mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	13.6% 0.31mg	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	8.43% 59mg	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.55% 94g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Frozen Broccoli Spears have 2.2 times more Vitamin A, 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B5, 4 times more Vitamin B6, 5.2 times more Vitamin B9 and 22 times more Vitamin C than Canned Seasoned Snap Beans.
• 100 grams of Canned Seasoned Snap Beans have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Frozen Broccoli Spears as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Broccoli Spears have 1.9 times more Calcium, 1.5 times more Iron, 1.2 times more Magnesium, 3.7 times more Phosphorus, 2.7 times more Potassium, 9.5 times more Selenium and 2.4 times more Zinc than Canned Seasoned Snap Beans.
• While 100 g of Canned Seasoned Snap Beans contain 1.7 times more Copper and 21.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Seasoned Snap Beans contain similar levels of Manganese and Water per 100 grams.
• 100 grams of Canned Seasoned Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 2 times more Omega 3, 1.5 times more Carbohydrate, 2 times more Fiber and 3.7 times more Protein than Canned Seasoned Snap Beans.
• 100 grams of Canned Seasoned Snap Beans provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Canned Seasoned Snap Beans provide inadequate amounts of Energy and Omega 6 in 100 grams.