Comparing Nutrients in 1 pound BroccoliVS Canned Green Snap Beans

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Green Snap Beans

17%

15%

68%

1 lb ▼

Macro Nutrients

Broccolivs Canned Green Snap Beans

5.3%154kcal

Energy

3.3%95kcal

154 kcalvs95 kcal

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

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1.73%1.68g

Fat

1.9%1.86g

1.68 gvs1.86 g

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

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1.6%0.52g

Saturated Fat

1.3%0.42g

0.52 gvs0.42 g

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

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18%0.29g

Omega 3

37%0.59g

0.29 gvs0.59 g

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

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1.3%0.22g

Omega 6

2.13%0.36g

0.22 gvs0.36 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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23%30g

Carbohydrate

14.6%19g

30 gvs19 g

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

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10.6%7.7g

Sugars

9%6.53g

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

7.7 gvs6.53 g

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

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4.25%3.1g

Fructose

3.88%2.8g

≤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]

3.1 gvs2.8 g

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

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%2.22g

Glucose

%2.86g

2.22 gvs2.86 g

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

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%0.45g

Sucrose

%0.82g

0.45 gvs0.82 g

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

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31%11.8g

Fiber

22.7%8.6g

11.8 gvs8.6 g

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

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23%12.8g

Protein

8.5%4.76g

12.8 gvs4.76 g

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

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Vitamins

Broccolivs Canned Green Snap Beans

15.6%141μg

Vitamin A

9.07%81.6μg

RAE, retinol activity equivalents

141 μgvs81.6 μg

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

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27%0.32mg

Vitamin B1

6.05%0.073mg

Thiamine

0.32 mgvs0.073 mg

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

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41%0.53mg

Vitamin B2

16%0.21mg

Riboflavin

0.53 mgvs0.21 mg

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

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18%2.9mg

Vitamin B3

5.84%0.93mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs0.93 mg

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

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52%2.6mg

Vitamin B5

18%0.91mg

Pantothenic acid

2.6 mgvs0.91 mg

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

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61%0.79mg

Vitamin B6

10.5%0.14mg

Pyridoxine

0.79 mgvs0.14 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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71.4%286μg

Vitamin B9

27.2%109μg

Folates and Folic Acid

286 μgvs109 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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450%405mg

Vitamin C

14%12.7mg

Ascorbic acid

405 mgvs12.7 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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23.6%3.54mg

Vitamin E

0.91%0.14mg

Tocopherols and Tocotrienols

3.54 mgvs0.14 mg

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

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384%461μg

Vitamin K

147%176μg

Phytomenadione or phylloquinone

461 μgvs176 μg

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

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Minerals

Broccolivs Canned Green Snap Beans

21.3%213mg

Calcium

16.8%168mg

213 mgvs168 mg

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

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24.7%0.22mg

Copper

19.7%0.18mg

0.22 mgvs0.18 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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41.4%3.3mg

Iron

50.5%4.04mg

3.3 mgvs4.04 mg

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

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22.7%95mg

Magnesium

14%59mg

95 mgvs59 mg

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

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41.4%0.95mg

Manganese

34.5%0.79mg

0.95 mgvs0.79 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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42.8%299mg

Phosphorus

14.3%100mg

299 mgvs100 mg

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

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42%1433mg

Potassium

13%435mg

1433 mgvs435 mg

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

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20.6%11.3μg

Selenium

3.3%1.8μg

11.3 μgvs1.8 μg

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

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9.98%150mg

Sodium

81%1216mg

150 mgvs1216 mg

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

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17%1.86mg

Zinc

7.83%0.86mg

1.86 mgvs0.86 mg

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

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11%405g

Water

11.5%424g

405 gvs424 g

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

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Lets compare vitamin content per 1 pound of Broccoli vs Canned Green Snap Beans:

Raw Broccoli has 1.7 times more Vitamin A, 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.9 times more Vitamin B5, 5.8 times more Vitamin B6, 2.6 times more Vitamin B9, 31.9 times more Vitamin C, 26 times more Vitamin E and 2.6 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
Both Raw Broccoli as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Canned Green Snap Beans:

Raw Broccoli has 1.3 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium, 3 times more Phosphorus, 3.3 times more Potassium, 6.3 times more Selenium and 2.2 times more Zinc than Canned Green Snap Beans, Solids with Salt.
While Canned Green Snap Beans, Solids with Salt contain 8.1 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Canned Green Snap Beans, Solids with Salt have similar amounts of Iron, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has 1.6 times more Energy, 1.6 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Canned Green Snap Beans, Solids with Salt.
While Canned Green Snap Beans, Solids with Salt contain 2.1 times more Omega 3 than Raw Broccoli.
Both Raw Broccoli and Canned Green Snap Beans, Solids with Salt have similar amounts of Sugars per 1 lb.
Both Raw Broccoli as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliCanned Green Snap BeansVS Boiled BroccoliBroccoliVS Canned Seasoned Snap BeansCanned Green Snap BeansVS Canned Seasoned Snap Beans

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Canned Green Snap Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: