Comparing Nutrients in 14 ounces Yellow Snap BeansVS Broccoli

Macros Ratio

Protein Fat Carbs

Yellow Snap Beans

20%

77%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Yellow Snap Beansvs Broccoli

4.24%123kcal

Energy

4.65%135kcal

123 kcalvs135 kcal

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

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0.49%0.48g

Fat

1.5%1.47g

0.48 gvs1.47 g

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

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0.32%0.1g

Saturated Fat

1.4%0.45g

0.1 gvs0.45 g

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

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8.93%0.14g

Omega 3

15.6%0.25g

0.14 gvs0.25 g

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

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0.54%0.091g

Omega 6

1.14%0.19g

0.091 gvs0.19 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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21.8%28.3g

Carbohydrate

20.3%26.4g

28.3 gvs26.4 g

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

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18%13g

Sugars

9.3%6.75g

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

13 gvs6.75 g

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

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Fructose

3.72%2.7g

≤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 gvs2.7 g

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

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Glucose

%1.94g

NA gvs1.94 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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35.5%13.5g

Fiber

27%10.3g

13.5 gvs10.3 g

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

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13%7.22g

Protein

20%11g

7.22 gvs11 g

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

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Vitamins

Yellow Snap Beansvs Broccoli

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

NA μgvs123 μg

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

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27.8%0.33mg

Vitamin B1

23.5%0.28mg

Thiamine

0.33 mgvs0.28 mg

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

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32%0.42mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.42 mgvs0.46 mg

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

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18.7%3mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

3 mgvs2.54 mg

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

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7.46%0.37mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

0.37 mgvs2.27 mg

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

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22.6%0.29mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.29 mgvs0.69 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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36.7%147μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

147 μgvs250 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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72%64.7mg

Vitamin C

393%354mg

Ascorbic acid

64.7 mgvs354 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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11%1.63mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

1.63 mgvs3.1 mg

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

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143%171μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

171 μgvs403 μg

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

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Minerals

Yellow Snap Beansvs Broccoli

14.7%147mg

Calcium

18.7%187mg

147 mgvs187 mg

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

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30.4%0.27mg

Copper

21.6%0.19mg

0.27 mgvs0.19 mg

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

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Fluoride

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

NA μgvsNA μg

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

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51.6%4.13mg

Iron

36.2%2.9mg

4.13 mgvs2.9 mg

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

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23.6%99mg

Magnesium

20%83.3mg

99 mgvs83.3 mg

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

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37%0.85mg

Manganese

36.2%0.83mg

0.85 mgvs0.83 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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21.5%151mg

Phosphorus

37.4%262mg

151 mgvs262 mg

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

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24.4%830mg

Potassium

37%1254mg

830 mgvs1254 mg

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

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4.33%2.4μg

Selenium

18%9.92μg

2.4 μgvs9.92 μg

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

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1.6%24mg

Sodium

8.73%131mg

24 mgvs131 mg

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

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8.66%0.95mg

Zinc

14.8%1.63mg

0.95 mgvs1.63 mg

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

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9.7%358g

Water

9.58%354g

358 gvs354 g

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

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Lets compare vitamin content per 14 ounces of Yellow Snap Beans vs Broccoli:

Raw Broccoli contains 6.1 times more Vitamin B5, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9, 5.5 times more Vitamin C, 1.9 times more Vitamin E and 2.4 times more Vitamin K than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
Both Raw Yellow Snap Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yellow Snap Beans vs Broccoli:

Raw Yellow Snap Beans have 1.4 times more Copper and 1.4 times more Iron than Raw Broccoli.
While Raw Broccoli contains 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 Yellow Snap Beans.
Both Raw Yellow Snap Beans and Raw Broccoli have similar amounts of Magnesium, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Yellow Snap Beans have 1.9 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Omega 3 and 1.5 times more Protein than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans and Raw Broccoli have similar amounts of Energy and Carbohydrate per 14 oz.
Both Raw Yellow Snap Beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Yellow Snap BeansVS Boiled Green Snap Beans with SaltBroccoliVS Boiled Green Snap Beans with SaltYellow Snap BeansVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Yellow Snap BeansVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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