Comparing Nutrients in 300 calories Canned Yellow Snap BeansVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Canned Yellow Snap Beans

1500g

Cooked Chopped Frozen Broccoli

1071g

Boiled Chopped Frozen Broccoli has 1.4 times more energy per unit of mass than Canned Yellow Snap Beans, Solids with Salt, which is very low in comparison to other foods. Canned Yellow Snap Beans having very low energy density.

Which food has more nutrients per 300 calories - Canned Yellow Snap Beans or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Yellow Snap Beans

20%

76%

Cooked Chopped Frozen Broccoli

36%

61%

300 kcal ▼

Macro Nutrients

Canned Yellow Snap Beansvs Cooked Chopped Frozen Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.55%1.5g

Fat

1.33%1.3g

1.5 gvs1.3 g

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

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1.03%0.33g

Saturated Fat

0.6%0.19g

0.33 gvs0.19 g

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

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29%0.47g

Omega 3

28%0.45g

0.47 gvs0.45 g

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

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1.68%0.29g

Omega 6

0.82%0.14g

0.29 gvs0.14 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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52%67.5g

Carbohydrate

44%57.3g

67.5 gvs57.3 g

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

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16%11.7g

Sugars

21.7%15.8g

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

11.7 gvs15.8 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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51.3%19.5g

Fiber

84.6%32g

19.5 gvs32 g

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

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31%17.3g

Protein

59.3%33.2g

17.3 gvs33.2 g

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

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Vitamins

Canned Yellow Snap Beansvs Cooked Chopped Frozen Broccoli

8.33%75μg

Vitamin A

60.7%546μg

RAE, retinol activity equivalents

75 μgvs546 μg

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

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18.8%0.23mg

Vitamin B1

49%0.59mg

Thiamine

0.23 mgvs0.59 mg

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

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64.6%0.84mg

Vitamin B2

66.8%0.87mg

Riboflavin

0.84 mgvs0.87 mg

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

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19%3mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

3 mgvs4.9 mg

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

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38.7%1.94mg

Vitamin B5

58.7%2.94mg

Pantothenic acid

1.94 mgvs2.94 mg

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

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42.7%0.56mg

Vitamin B6

107%1.4mg

Pyridoxine

0.56 mgvs1.4 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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120%480μg

Vitamin B9

150%600μg

Folates and Folic Acid

480 μgvs600 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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80%72mg

Vitamin C

477%430mg

Ascorbic acid

72 mgvs430 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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29%4.35mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

4.35 mgvs14 mg

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

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491%590μg

Vitamin K

787%944μg

Phytomenadione or phylloquinone

590 μgvs944 μg

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

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Minerals

Canned Yellow Snap Beansvs Cooked Chopped Frozen Broccoli

39%390mg

Calcium

35.4%354mg

390 mgvs354 mg

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

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63.3%0.57mg

Copper

40.5%0.36mg

0.57 mgvs0.36 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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169%13.5mg

Iron

81.7%6.54mg

13.5 mgvs6.54 mg

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

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46.4%195mg

Magnesium

33%139mg

195 mgvs139 mg

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

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130%3mg

Manganese

104%2.4mg

3 mgvs2.4 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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40.7%285mg

Phosphorus

75%525mg

285 mgvs525 mg

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

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48%1635mg

Potassium

44.7%1521mg

1635 mgvs1521 mg

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

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11%6μg

Selenium

13.6%7.5μg

6 μgvs7.5 μg

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

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251%3765mg

Sodium

7.86%118mg

3765 mgvs118 mg

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

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39.5%4.35mg

Zinc

27.3%3mg

4.35 mgvs3 mg

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

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38%1400g

Water

26.3%972g

1400 gvs972 g

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

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Lets compare vitamin content per 300 calories of Canned Yellow Snap Beans vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains 7.3 times more Vitamin A, 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 6 times more Vitamin C, 3.3 times more Vitamin E and 1.6 times more Vitamin K than Canned Yellow Snap Beans, Solids with Salt.
Both Canned Yellow Snap Beans, Solids with Salt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
Both Canned Yellow Snap Beans, Solids with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Yellow Snap Beans vs Cooked Chopped Frozen Broccoli:

Canned Yellow Snap Beans, Solids with Salt have 1.6 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 31.9 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.8 times more Phosphorus than Canned Yellow Snap Beans, Solids with Salt.
Both Canned Yellow Snap Beans, Solids with Salt and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Chopped Frozen Broccoli contains 1.3 times more Sugars, 1.6 times more Fiber and 1.9 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
Both Canned Yellow Snap Beans, Solids with Salt and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Canned Yellow Snap Beans, Solids with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Yellow Snap BeansVS Canned Yellow Snap BeansCooked Chopped Frozen BroccoliVS Canned Yellow Snap BeansCanned Yellow Snap BeansVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 300 calories Canned Yellow Snap BeansVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Yellow Snap Beans or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: