Comparing Nutrients in 100 calories Yellow Snap BeansVS Boiled Broccoli

Weight per 100 calories

Yellow Snap Beans

323g

Boiled Broccoli

286g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Yellow Snap Beans or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Yellow Snap Beans

20%

77%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Yellow Snap Beansvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.4%0.39g

Fat

1.2%1.17g

0.39 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.26%0.084g

Saturated Fat

0.71%0.23g

0.084 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.26%0.12g

Omega 3

21.3%0.34g

0.12 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.44%0.074g

Omega 6

0.86%0.15g

0.074 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.7%23g

Carbohydrate

15.8%20.5g

23 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.5%10.5g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10.5 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.9%2.1g

≤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]

NA gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.4g

NA gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.23g

NA gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29%11g

Fiber

25%9.43g

11 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.87g

Protein

12%6.8g

5.87 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Yellow Snap Beansvs Boiled Broccoli

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

NA μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.6%0.27mg

Vitamin B1

15%0.18mg

Thiamine

0.27 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26%0.34mg

Vitamin B2

27%0.35mg

Riboflavin

0.34 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15%2.43mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

2.43 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.06%0.3mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.3 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.4%0.24mg

Vitamin B6

44%0.57mg

Pyridoxine

0.24 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30%119μg

Vitamin B9

77%309μg

Folates and Folic Acid

119 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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58.4%52.6mg

Vitamin C

206%185mg

Ascorbic acid

52.6 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8.8%1.32mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

1.32 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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116%139μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

139 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Yellow Snap Beansvs Boiled Broccoli

12%119mg

Calcium

11.4%114mg

119 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.7%0.22mg

Copper

19.4%0.17mg

0.22 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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42%3.35mg

Iron

24%1.9mg

3.35 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.2%80.6mg

Magnesium

14.3%60mg

80.6 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30%0.69mg

Manganese

24%0.55mg

0.69 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.5%123mg

Phosphorus

27.3%191mg

123 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%674mg

Potassium

24.6%837mg

674 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.5%1.94μg

Selenium

8.3%4.57μg

1.94 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.3%19.4mg

Sodium

7.8%117mg

19.4 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.04%0.77mg

Zinc

11.7%1.3mg

0.77 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.87%291g

Water

6.9%255g

291 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Yellow Snap Beans vs Boiled Broccoli:

Raw Yellow Snap Beans have 1.5 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.8 times more Vitamin B5, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9, 3.5 times more Vitamin C, 3.1 times more Vitamin E and 2.9 times more Vitamin K than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 100 kcal.
Both Raw Yellow Snap Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Yellow Snap Beans vs Boiled Broccoli:

Raw Yellow Snap Beans have 1.3 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium and 1.2 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.6 times more Phosphorus, 2.4 times more Selenium, 6.1 times more Sodium and 1.7 times more Zinc than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans and Boiled and Drained Broccoli have similar amounts of Calcium, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Yellow Snap Beans have 2.7 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3 times more Fat and 2.9 times more Omega 3 than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Raw Yellow Snap Beans as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Yellow Snap BeansVS Boiled Green Snap Beans with SaltBoiled BroccoliVS Boiled Green Snap Beans with SaltYellow Snap BeansVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Yellow Snap BeansVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Yellow Snap Beans or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: