Comparing Nutrients in 1 kilogram BroccoliVS Yellow Snap Beans

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Yellow Snap Beans

20%

77%

1 kg ▼

Macro Nutrients

Broccolivs Yellow Snap Beans

11.7%340kcal

Energy

10.7%310kcal

340 kcalvs310 kcal

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

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3.8%3.7g

Fat

1.24%1.2g

3.7 gvs1.2 g

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

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3.56%1.14g

Saturated Fat

0.81%0.26g

1.14 gvs0.26 g

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

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39.4%0.63g

Omega 3

22.5%0.36g

0.63 gvs0.36 g

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

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2.9%0.49g

Omega 6

1.35%0.23g

0.49 gvs0.23 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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51%66.4g

Carbohydrate

55%71.3g

66.4 gvs71.3 g

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

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23.4%17g

Sugars

45%32.7g

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

17 gvs32.7 g

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

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9.38%6.8g

Fructose

≤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]

6.8 gvsNA g

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

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%4.9g

Glucose

4.9 gvsNA g

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

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%1g

Sucrose

1 gvsNA g

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

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68.4%26g

Fiber

89.5%34g

26 gvs34 g

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

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50.4%28g

Protein

32.5%18g

28 gvs18 g

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

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Vitamins

Broccolivs Yellow Snap Beans

34.4%310μg

Vitamin A

RAE, retinol activity equivalents

310 μgvsNA μg

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

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59%0.71mg

Vitamin B1

70%0.84mg

Thiamine

0.71 mgvs0.84 mg

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

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90%1.17mg

Vitamin B2

80.8%1.05mg

Riboflavin

1.17 mgvs1.05 mg

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

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40%6.4mg

Vitamin B3

47%7.5mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs7.5 mg

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

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115%5.73mg

Vitamin B5

19%0.94mg

Pantothenic acid

5.73 mgvs0.94 mg

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

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135%1.75mg

Vitamin B6

57%0.74mg

Pyridoxine

1.75 mgvs0.74 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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158%630μg

Vitamin B9

93%370μg

Folates and Folic Acid

630 μgvs370 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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991%892mg

Vitamin C

181%163mg

Ascorbic acid

892 mgvs163 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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52%7.8mg

Vitamin E

27.3%4.1mg

Tocopherols and Tocotrienols

7.8 mgvs4.1 mg

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

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847%1016μg

Vitamin K

360%432μg

Phytomenadione or phylloquinone

1016 μgvs432 μg

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

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Minerals

Broccolivs Yellow Snap Beans

47%470mg

Calcium

37%370mg

470 mgvs370 mg

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

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54.4%0.49mg

Copper

76.7%0.69mg

0.49 mgvs0.69 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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91%7.3mg

Iron

130%10.4mg

7.3 mgvs10.4 mg

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

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50%210mg

Magnesium

59.5%250mg

210 mgvs250 mg

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

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91%2.1mg

Manganese

93%2.14mg

2.1 mgvs2.14 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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94%660mg

Phosphorus

54.3%380mg

660 mgvs380 mg

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

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93%3160mg

Potassium

61.5%2090mg

3160 mgvs2090 mg

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

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45.5%25μg

Selenium

11%6μg

25 μgvs6 μg

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

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22%330mg

Sodium

4%60mg

330 mgvs60 mg

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

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37.3%4.1mg

Zinc

22%2.4mg

4.1 mgvs2.4 mg

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

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24%893g

Water

24.4%903g

893 gvs903 g

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

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Lets compare vitamin content per 1 kilogram of Broccoli vs Yellow Snap Beans:

Raw Broccoli has 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 Broccoli and Raw Yellow Snap Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 kg.
Both Raw Broccoli as well as Raw Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Yellow Snap Beans:

Raw Broccoli has 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.
While Raw Yellow Snap Beans contain 1.4 times more Copper and 1.4 times more Iron than Raw Broccoli.
Both Raw Broccoli and Raw Yellow Snap Beans have similar amounts of Magnesium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 1.8 times more Omega 3 and 1.5 times more Protein than Raw Yellow Snap Beans.
While Raw Yellow Snap Beans contain 1.9 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
Both Raw Broccoli and Raw Yellow Snap Beans have similar amounts of Energy and Carbohydrate per 1 kg.
Both Raw Broccoli as well as Raw Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliYellow Snap BeansVS Boiled BroccoliBroccoliVS Boiled Green Snap Beans with SaltYellow Snap BeansVS Boiled Green Snap Beans with Salt

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Yellow Snap Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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