Comparing Nutrients in 100 grams 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	1.17% 34kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	5.1% 6.64g	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.36g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	3.9% 35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	15.8% 63μg	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	99% 89.2mg	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	5.2% 0.78mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	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	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	9.13% 0.73mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	9.43% 66mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raw Broccoli as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Raw Broccoli as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.