Comparing Nutrients in 500 calories Canned Green Snap Beans with Liquids and SaltVS Frozen Chopped Broccoli

Weight per 500 calories

Canned Green Snap Beans with Liquids and Salt

3333g

Frozen Chopped Broccoli

1923g

Frozen Chopped Broccoli, Unprepared has 1.7 times more energy per unit of mass than Canned Green Snap Beans Solids and Liquids with Salt, which is very low in comparison to other foods. Canned Green Snap Beans with Liquids and Salt having very low energy density.

Which food has more nutrients per 500 calories - Canned Green Snap Beans with Liquids and Salt or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Green Snap Beans with Liquids and Salt

16%

75%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Canned Green Snap Beans with Liquids and Saltvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.84%5.67g

Fat

5.75%5.58g

5.67 gvs5.58 g

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

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4.17%1.33g

Saturated Fat

2.64%0.85g

1.33 gvs0.85 g

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

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115%1.83g

Omega 3

126%2g

1.83 gvs2 g

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

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6.86%1.17g

Omega 6

3.5%0.6g

1.17 gvs0.6 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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84%109g

Carbohydrate

70.7%92g

109 gvs92 g

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

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57.5%41.7g

Sugars

36%26g

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

41.7 gvs26 g

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

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Fructose

22%16g

≤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 gvs16 g

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

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Glucose

%14.4g

NA gvs14.4 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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132%50g

Fiber

152%57.7g

50 gvs57.7 g

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

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43%24g

Protein

96%54g

24 gvs54 g

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

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Vitamins

Canned Green Snap Beans with Liquids and Saltvs Frozen Chopped Broccoli

48%433μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

433 μgvs1000 μg

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

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41.7%0.5mg

Vitamin B1

85%1mg

Thiamine

0.5 mgvs1 mg

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

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51.3%0.67mg

Vitamin B2

142%1.85mg

Riboflavin

0.67 mgvs1.85 mg

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

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41.7%6.67mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

6.67 mgvs9.04 mg

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

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70.7%3.53mg

Vitamin B5

107%5.37mg

Pantothenic acid

3.53 mgvs5.37 mg

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

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77%1mg

Vitamin B6

192%2.5mg

Pyridoxine

1 mgvs2.5 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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217%867μg

Vitamin B9

322%1288μg

Folates and Folic Acid

867 μgvs1288 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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81.5%73.3mg

Vitamin C

1205%1085mg

Ascorbic acid

73.3 mgvs1085 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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4.44%0.67mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

0.67 mgvs23.5 mg

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

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806%967μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

967 μgvs1560 μg

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

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Minerals

Canned Green Snap Beans with Liquids and Saltvs Frozen Chopped Broccoli

97%967mg

Calcium

108%1077mg

967 mgvs1077 mg

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

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137%1.23mg

Copper

81%0.73mg

1.23 mgvs0.73 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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425%34mg

Iron

195%15.6mg

34 mgvs15.6 mg

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

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103%433mg

Magnesium

82.4%346mg

433 mgvs346 mg

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

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297%6.83mg

Manganese

246%5.65mg

6.83 mgvs5.65 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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85.7%600mg

Phosphorus

137%962mg

600 mgvs962 mg

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

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90%3067mg

Potassium

120%4077mg

3067 mgvs4077 mg

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

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0%0μg

Selenium

98%54μg

0 μgvs54 μg

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

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427%6400mg

Sodium

30.8%462mg

6400 mgvs462 mg

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

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109%12mg

Zinc

84%9.23mg

12 mgvs9.23 mg

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

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85.6%3169g

Water

47.5%1759g

3169 gvs1759 g

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

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Lets compare vitamin content per 500 calories of Canned Green Snap Beans with Liquids and Salt vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 2.3 times more Vitamin A, 2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 1.5 times more Vitamin B9, 14.8 times more Vitamin C, 35.2 times more Vitamin E and 1.6 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
Both Canned Green Snap Beans Solids and Liquids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Green Snap Beans with Liquids and Salt vs Frozen Chopped Broccoli:

Canned Green Snap Beans Solids and Liquids with Salt have 1.7 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 13.9 times more Sodium, 1.3 times more Zinc and 1.8 times more Water than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Phosphorus, 1.3 times more Potassium and more Selenium than Canned Green Snap Beans Solids and Liquids with Salt.
Both Canned Green Snap Beans Solids and Liquids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Green Snap Beans Solids and Liquids with Salt have 2 times more Omega 6 and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
Both Canned Green Snap Beans Solids and Liquids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Fiber per 500 kcal.
Both Canned Green Snap Beans Solids and Liquids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Green Snap Beans with Liquids and SaltVS Canned Green Snap BeansFrozen Chopped BroccoliVS Canned Green Snap BeansCanned Green Snap Beans with Liquids and SaltVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Canned Green Snap Beans with Liquids and SaltVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Green Snap Beans with Liquids and Salt or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: