Comparing Nutrients in 100 grams Broccoli VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	3.22% 4.2g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	2% 1.44g	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	0.94% 0.68g	0.86% 0.62g	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	% 0.49g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.18g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	2.3% 0.03mg	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	15.8% 63μg	6% 24μg	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	99% 89.2mg	3.1% 2.8mg	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	5.2% 0.78mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	4.7% 47mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	4.33% 0.039mg	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	9.13% 0.73mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	7.6% 0.18mg	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	9.43% 66mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.53% 94g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.7 times more Vitamin A, 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.9 times more Vitamin B5, 5.8 times more Vitamin B6, 2.6 times more Vitamin B9, 31.9 times more Vitamin C, 26 times more Vitamin E and 2.6 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
• Both Raw Broccoli as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Broccoli has 1.3 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium, 3 times more Phosphorus, 3.3 times more Potassium, 6.3 times more Selenium and 2.2 times more Zinc than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 8.1 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Green Snap Beans, Solids with Salt have similar amounts of Iron, Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.6 times more Energy, 1.6 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 2.1 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli and Canned Green Snap Beans, Solids with Salt have similar amounts of Sugars per 100 g.
• Both Raw Broccoli as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.