Comparing Nutrients in 100 calories Microwaved Green Snap Beans VS Frozen Chopped Broccoli

Weight per 100 calories

• Microwaved Green Snap Beans: 303g
• Frozen Chopped Broccoli: 385g

Microwaved Green Snap Beans have 1.3 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 100 calories - Microwaved Green Snap Beans or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Microwaved Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	14% 18.4g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	7.16% 5.2g	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	6.06% 4.4g	4.4% 3.2g	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	% 4.36g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	12.5% 7g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	38.5% 0.5mg	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	35.6% 142μg	64.4% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.6% 22mg	241% 217mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16.7% 167mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	30.3% 0.27mg	16.2% 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	31.4% 2.5mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	49% 1.13mg	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	21.2% 148mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	28.8% 979mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	NA	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	7.37% 273g	9.5% 352g	3700g per day for Men 19-50 years

Microwaved Green Snap Beans VS Frozen Chopped Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Microwaved Green Snap Beans or Frozen Chopped Broccoli?

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

• 100 calories of Microwaved Green Snap Beans have 1.3 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 100 kcal of Frozen Chopped Broccoli, Unprepared contain 1.6 times more Vitamin B2, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 9.8 times more Vitamin C than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.

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

• 100 calories of Microwaved Green Snap Beans have 1.9 times more Copper, 1.2 times more Magnesium and 1.2 times more Potassium than Frozen Chopped Broccoli.
• While 100 kcal of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Calcium, 1.3 times more Phosphorus, 10.2 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Frozen Chopped Broccoli contain similar levels of Iron and Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Microwaved Green Snap Beans have 1.9 times more Sugars and 1.4 times more Fructose than Frozen Chopped Broccoli.
• While 100 kcal of Frozen Chopped Broccoli, Unprepared contain 1.5 times more Protein than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Frozen Chopped Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.