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Comparing Nutrients in 100 calories Boiled BroccoliVS Microwaved Green Snap Beans

Weight per 100 calories

Boiled Broccoli
286g
Microwaved Green Snap Beans
303g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Microwaved Green Snap Beans
23%
11%
66%
100 kcal ▼

Macro Nutrients

Boiled Broccolivs Microwaved Green Snap Beans
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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1.2%1.17g
Fat
1.56%1.5g
1.17 gvs1.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g
Saturated Fat
NA
0.23 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.3%0.34g
Omega 3
NA
0.34 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.86%0.15g
Omega 6
NA
0.15 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.8%20.5g
Carbohydrate
15%19.4g
20.5 gvs19.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.48%3.97g
Sugars
13.5%9.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.97 gvs9.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.9%2.1g
Fructose
6.06%4.4g
≤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]
2.1 gvs4.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.4g
Glucose
%4.36g
1.4 gvs4.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.23g
Sucrose
%1g
0.23 gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.43g
Fiber
27%10.3g
9.43 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g
Protein
12.5%7g
6.8 gvs7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Microwaved Green Snap Beans
24.4%220μg
Vitamin A
NA
RAE, retinol activity equivalents
220 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg
Vitamin B1
19.7%0.24mg
Thiamine
0.18 mgvs0.24 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg
Vitamin B2
17.5%0.23mg
Riboflavin
0.35 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.88%1.58mg
Vitamin B3
14.6%2.34mg
Niacin, nicotinic acid, niacinamide
1.58 mgvs2.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35%1.76mg
Vitamin B5
18%0.91mg
Pantothenic acid
1.76 mgvs0.91 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44%0.57mg
Vitamin B6
29%0.38mg
Pyridoxine
0.57 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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77%309μg
Vitamin B9
35.6%142μg
Folates and Folic Acid
309 μgvs142 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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206%185mg
Vitamin C
24.6%22mg
Ascorbic acid
185 mgvs22 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27.6%4.14mg
Vitamin E
NA
Tocopherols and Tocotrienols
4.14 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg
Vitamin K
NA
Phytomenadione or phylloquinone
403 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Microwaved Green Snap Beans
11.4%114mg
Calcium
16.7%167mg
114 mgvs167 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.4%0.17mg
Copper
30.3%0.27mg
0.17 mgvs0.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.29%11.4μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
11.4 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg
Iron
31.4%2.5mg
1.9 mgvs2.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg
Magnesium
20.2%85mg
60 mgvs85 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg
Manganese
43.7%1mg
0.55 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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27.3%191mg
Phosphorus
21.2%148mg
191 mgvs148 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.6%837mg
Potassium
28.8%979mg
837 mgvs979 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.3%4.57μg
Selenium
NA
4.57 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.8%117mg
Sodium
0.61%9.1mg
117 mgvs9.1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg
Zinc
10.5%1.15mg
1.3 mgvs1.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.9%255g
Water
7.37%273g
255 gvs273 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 Boiled Broccoli vs Microwaved Green Snap Beans:
Comparing minerals per 100 calories for Boiled Broccoli vs Microwaved Green Snap Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliMicrowaved Green Snap BeansVS Frozen Chopped BroccoliBoiled BroccoliVS BeetsMicrowaved Green Snap BeansVS Beets
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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