Comparing Nutrients in 100 calories Canned Green Snap Beans with Liquids and Salt VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Canned Green Snap Beans with Liquids and Salt: 667g
• Boiled Spears Frozen Broccoli: 357g

Boiled and Drained Spears Frozen Broccoli have 1.9 times more energy per unit of mass than Canned Green Snap Beans Solids and Liquids with Salt, which is very low in comparison to other foods. Canned Green Snap Beans with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Green Snap Beans with Liquids and Salt or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	14.7% 19g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	7.24% 5.25g	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	26.3% 10g	28% 10.7g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	9.63% 86.7μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	35.7% 0.46mg	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	43.3% 173μg	26.8% 107μg	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	16.3% 14.7mg	159% 143mg	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	0.89% 0.13mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	19.3% 193mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	17% 0.15mg	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	85% 6.8mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	50.5% 1.16mg	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	17% 120mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	85.3% 1280mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	17% 634g	8.76% 324g	3700g per day for Men 19-50 years

Canned Green Snap Beans With Liquids And Salt VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Green Snap Beans with Liquids and Salt or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 100 calories of Canned Green Snap Beans with Liquids and Salt vs Boiled Spears Frozen Broccoli:

• 100 calories of Canned Green Snap Beans with Liquids and Salt have 1.6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.1 times more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 9.8 times more Vitamin C, 35.4 times more Vitamin E and 1.6 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin E
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Green Snap Beans with Liquids and Salt vs Boiled Spears Frozen Broccoli:

• 100 calories of Canned Green Snap Beans with Liquids and Salt have 1.6 times more Copper, 3.1 times more Iron, 1.2 times more Magnesium, 14.9 times more Sodium, 2.2 times more Zinc and 2 times more Water than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Phosphorus and more Selenium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Manganese and Potassium per 100 calories.
• 100 calories of Canned Green Snap Beans with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Green Snap Beans with Liquids and Salt have 2.4 times more Omega 3 and 1.6 times more Sugars than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.3 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.