Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Canned Yellow Snap Beans

Weight per 300 calories

Frozen Chopped Broccoli

1154g

Canned Yellow Snap Beans

1500g

Frozen Chopped Broccoli has 1.3 times more energy per 100g than Canned Yellow Snap Beans. It has very low energy density when compared to other foods. Drained Canned Yellow Snap Beans without salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Canned Yellow Snap Beans

20%

76%

300 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Canned Yellow Snap Beans

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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3.45%3.35g

Fat

1.55%1.5g

3.35 gvs1.5 g

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

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1.6%0.51g

Saturated Fat

1.03%0.33g

0.51 gvs0.33 g

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

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75.7%1.2g

Omega 3

29%0.47g

1.2 gvs0.47 g

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

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2.1%0.36g

Omega 6

1.68%0.29g

0.36 gvs0.29 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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42.4%55g

Carbohydrate

52%67.5g

55 gvs67.5 g

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

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21.5%15.6g

Sugars

16%11.7g

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

15.6 gvs11.7 g

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

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13.2%9.58g

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]

9.58 gvsNA g

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

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%8.65g

Glucose

8.65 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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91%34.6g

Fiber

51.3%19.5g

34.6 gvs19.5 g

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

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58%32.4g

Protein

31%17.3g

32.4 gvs17.3 g

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

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Vitamins

Frozen Chopped Broccolivs Canned Yellow Snap Beans

66.7%600μg

Vitamin A

30%270μg

RAE, retinol activity equivalents

600 μgvs270 μg

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

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51%0.61mg

Vitamin B1

18.8%0.23mg

Thiamine

0.61 mgvs0.23 mg

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

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85.2%1.1mg

Vitamin B2

64.6%0.84mg

Riboflavin

1.1 mgvs0.84 mg

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

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34%5.42mg

Vitamin B3

19%3mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs3 mg

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

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64.4%3.2mg

Vitamin B5

38.7%1.94mg

Pantothenic acid

3.2 mgvs1.94 mg

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

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115%1.5mg

Vitamin B6

42.7%0.56mg

Pyridoxine

1.5 mgvs0.56 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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193%773μg

Vitamin B9

120%480μg

Folates and Folic Acid

773 μgvs480 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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723%651mg

Vitamin C

80%72mg

Ascorbic acid

651 mgvs72 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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94%14mg

Vitamin E

3%0.45mg

Tocopherols and Tocotrienols

14 mgvs0.45 mg

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

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780%936μg

Vitamin K

486%584μg

Phytomenadione or phylloquinone

936 μgvs584 μg

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

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Minerals

Frozen Chopped Broccolivs Canned Yellow Snap Beans

64.6%646mg

Calcium

39%390mg

646 mgvs390 mg

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

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48.7%0.44mg

Copper

63.3%0.57mg

0.44 mgvs0.57 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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117%9.35mg

Iron

169%13.5mg

9.35 mgvs13.5 mg

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

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49.5%208mg

Magnesium

46.4%195mg

208 mgvs195 mg

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

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147%3.4mg

Manganese

130%3mg

3.4 mgvs3 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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82.4%577mg

Phosphorus

40.7%285mg

577 mgvs285 mg

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

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72%2446mg

Potassium

48%1635mg

2446 mgvs1635 mg

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

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58.7%32.3μg

Selenium

11%6μg

32.3 μgvs6 μg

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

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18.5%277mg

Sodium

2%30mg

277 mgvs30 mg

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

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50.3%5.54mg

Zinc

39.5%4.35mg

5.54 mgvs4.35 mg

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

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28.5%1055g

Water

38%1400g

1055 gvs1400 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 Frozen Chopped Broccoli vs Canned Yellow Snap Beans:

Frozen Chopped Broccoli, Unprepared has 2.2 times more Vitamin A, 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9, 9 times more Vitamin C, 31.3 times more Vitamin E and 1.6 times more Vitamin K than Drained Canned Yellow Snap Beans without salt.
Both Frozen Chopped Broccoli, Unprepared as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Frozen Chopped Broccoli, Unprepared has 1.7 times more Calcium, 2 times more Phosphorus, 1.5 times more Potassium, 5.4 times more Selenium, 9.2 times more Sodium and 1.3 times more Zinc than Drained Canned Yellow Snap Beans without salt.
While Drained Canned Yellow Snap Beans without salt contain 1.3 times more Copper, 1.4 times more Iron and 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Drained Canned Yellow Snap Beans without salt have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Broccoli, Unprepared has 2.2 times more Fat, 2.6 times more Omega 3, 1.3 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Drained Canned Yellow Snap Beans without salt.
Both Frozen Chopped Broccoli, Unprepared and Drained Canned Yellow Snap Beans without salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCanned Yellow Snap BeansVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS KetchupCanned Yellow Snap BeansVS Ketchup

Compare Foods

Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Canned Yellow Snap Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: