Comparing Nutrients in 300 calories Yellow Snap BeansVS Boiled Broccoli

Weight per 300 calories

Yellow Snap Beans

968g

Boiled Broccoli

857g

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

Which food has more nutrients per 300 calories - Yellow Snap Beans or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Yellow Snap Beans

20%

77%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Yellow Snap Beansvs Boiled 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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1.2%1.16g

Fat

3.62%3.5g

1.16 gvs3.5 g

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

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0.79%0.25g

Saturated Fat

2.1%0.68g

0.25 gvs0.68 g

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

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21.8%0.35g

Omega 3

63.8%1g

0.35 gvs1 g

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

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1.3%0.22g

Omega 6

2.57%0.44g

0.22 gvs0.44 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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53%69g

Carbohydrate

47.3%61.5g

69 gvs61.5 g

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

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43.6%31.6g

Sugars

16.4%12g

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

31.6 gvs12 g

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

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Fructose

8.75%6.34g

≤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 gvs6.34 g

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

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Glucose

%4.2g

NA gvs4.2 g

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

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Sucrose

%0.69g

NA gvs0.69 g

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

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86.6%33g

Fiber

74.4%28.3g

33 gvs28.3 g

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

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31.5%17.6g

Protein

36.4%20.4g

17.6 gvs20.4 g

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

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Vitamins

Yellow Snap Beansvs Boiled Broccoli

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

NA μgvs660 μg

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

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67.7%0.81mg

Vitamin B1

45%0.54mg

Thiamine

0.81 mgvs0.54 mg

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

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78%1mg

Vitamin B2

81%1.05mg

Riboflavin

1 mgvs1.05 mg

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

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45.5%7.28mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

7.28 mgvs4.74 mg

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

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18%0.91mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.91 mgvs5.3 mg

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

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55%0.72mg

Vitamin B6

132%1.7mg

Pyridoxine

0.72 mgvs1.7 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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89.5%358μg

Vitamin B9

231%926μg

Folates and Folic Acid

358 μgvs926 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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175%158mg

Vitamin C

618%556mg

Ascorbic acid

158 mgvs556 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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26.5%3.97mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

3.97 mgvs12.4 mg

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

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348%418μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

418 μgvs1209 μg

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

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Minerals

Yellow Snap Beansvs Boiled Broccoli

36%358mg

Calcium

34.3%343mg

358 mgvs343 mg

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

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74%0.67mg

Copper

58%0.52mg

0.67 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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126%10mg

Iron

71.8%5.74mg

10 mgvs5.74 mg

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

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57.6%242mg

Magnesium

43%180mg

242 mgvs180 mg

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

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90%2.07mg

Manganese

72.3%1.66mg

2.07 mgvs1.66 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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52.5%368mg

Phosphorus

82%574mg

368 mgvs574 mg

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

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59.5%2023mg

Potassium

74%2511mg

2023 mgvs2511 mg

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

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10.6%5.8μg

Selenium

25%13.7μg

5.8 μgvs13.7 μg

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

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3.87%58mg

Sodium

23.4%351mg

58 mgvs351 mg

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

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21%2.32mg

Zinc

35%3.86mg

2.32 mgvs3.86 mg

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

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23.6%874g

Water

20.7%765g

874 gvs765 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 Yellow Snap Beans vs Boiled Broccoli:

Raw Yellow Snap Beans have 1.5 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.8 times more Vitamin B5, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9, 3.5 times more Vitamin C, 3.1 times more Vitamin E and 2.9 times more Vitamin K than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 300 kcal.
Both Raw Yellow Snap Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yellow Snap Beans vs Boiled Broccoli:

Raw Yellow Snap Beans have 1.3 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium and 1.2 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.6 times more Phosphorus, 2.4 times more Selenium, 6.1 times more Sodium and 1.7 times more Zinc than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans and Boiled and Drained Broccoli have similar amounts of Calcium, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Yellow Snap Beans have 2.7 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3 times more Fat and 2.9 times more Omega 3 than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Yellow Snap Beans as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Yellow Snap BeansVS Boiled Green Snap Beans with SaltBoiled BroccoliVS Boiled Green Snap Beans with SaltYellow Snap BeansVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Yellow Snap BeansVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Yellow Snap Beans or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: