Comparing Nutrients in 500 calories Microwaved Green Snap BeansVS Boiled Broccoli

Weight per 500 calories

Microwaved Green Snap Beans

1515g

Boiled Broccoli

1429g

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

Which food has more nutrients per 500 calories - Microwaved Green Snap Beans or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Microwaved Green Snap Beans

23%

11%

66%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Microwaved Green Snap Beansvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

7.8%7.58g

Fat

6.04%5.86g

7.58 gvs5.86 g

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

Find Vegetables rich in Fat

Saturated Fat

3.53%1.13g

NA gvs1.13 g

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

Find Vegetables rich in Saturated Fat

Omega 3

106%1.7g

NA gvs1.7 g

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

Find Vegetables rich in Omega 3

Omega 6

4.3%0.73g

NA gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

74.7%97g

Carbohydrate

79%103g

97 gvs103 g

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

Find Vegetables rich in Carbohydrate

67.3%48.8g

Sugars

27.4%20g

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

48.8 gvs20 g

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

Find Vegetables rich in Sugars

30.3%22g

Fructose

14.6%10.6g

≤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]

22 gvs10.6 g

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

Find Vegetables rich in Fructose

%22g

Glucose

%7g

22 gvs7 g

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

Find Vegetables rich in Glucose

%5g

Sucrose

%1.14g

5 gvs1.14 g

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

Find Vegetables rich in Sucrose

136%51.5g

Fiber

124%47g

51.5 gvs47 g

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

Find Vegetables rich in Fiber

62.5%35g

Protein

60.7%34g

35 gvs34 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Microwaved Green Snap Beansvs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

98%1.2mg

Vitamin B1

75%0.9mg

Thiamine

1.2 mgvs0.9 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

87.4%1.14mg

Vitamin B2

135%1.76mg

Riboflavin

1.14 mgvs1.76 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

73.2%11.7mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

11.7 mgvs7.9 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

91%4.55mg

Vitamin B5

176%8.8mg

Pantothenic acid

4.55 mgvs8.8 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

145%1.88mg

Vitamin B6

220%2.86mg

Pyridoxine

1.88 mgvs2.86 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

178%712μg

Vitamin B9

386%1543μg

Folates and Folic Acid

712 μgvs1543 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

123%111mg

Vitamin C

1030%927mg

Ascorbic acid

111 mgvs927 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

Find Vegetables rich in Vitamin K

Minerals

Microwaved Green Snap Beansvs Boiled Broccoli

83.3%833mg

Calcium

57%571mg

833 mgvs571 mg

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

Find Vegetables rich in Calcium

152%1.36mg

Copper

97%0.87mg

1.36 mgvs0.87 mg

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

Find Vegetables rich in Copper

Fluoride

1.43%57μg

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

NA μgvs57 μg

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

Find Vegetables rich in Fluoride

157%12.6mg

Iron

120%9.57mg

12.6 mgvs9.57 mg

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

Find Vegetables rich in Iron

101%424mg

Magnesium

71.4%300mg

424 mgvs300 mg

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

Find Vegetables rich in Magnesium

219%5.03mg

Manganese

120%2.77mg

5.03 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

106%742mg

Phosphorus

137%957mg

742 mgvs957 mg

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

Find Vegetables rich in Phosphorus

144%4894mg

Potassium

123%4186mg

4894 mgvs4186 mg

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

Find Vegetables rich in Potassium

Selenium

41.6%23μg

NA μgvs23 μg

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

Find Vegetables rich in Selenium

3.03%45.5mg

Sodium

39%586mg

45.5 mgvs586 mg

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

Find Vegetables rich in Sodium

52.3%5.76mg

Zinc

58.4%6.43mg

5.76 mgvs6.43 mg

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

Find Vegetables rich in Zinc

37%1364g

Water

34.5%1275g

1364 gvs1275 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Microwaved Green Snap Beans vs Boiled Broccoli:

Microwaved Green Snap Beans have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 8.4 times more Vitamin C than Microwaved Green Snap Beans.

Comparing minerals per 500 calories for Microwaved Green Snap Beans vs Boiled Broccoli:

Microwaved Green Snap Beans have 1.5 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium and 1.8 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Phosphorus and 12.9 times more Sodium than Microwaved Green Snap Beans.
Both Microwaved Green Snap Beans and Boiled and Drained Broccoli have similar amounts of Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Microwaved Green Snap Beans have 1.3 times more Fat, 2.5 times more Sugars and 2.1 times more Fructose than Boiled and Drained Broccoli.
Both Microwaved Green Snap Beans and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Microwaved Green Snap Beans as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Microwaved Green Snap BeansVS BeetsBoiled BroccoliVS BeetsMicrowaved Green Snap BeansVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Microwaved Green Snap BeansVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Microwaved Green Snap Beans or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: