Comparing Nutrients in 500 calories Yellow Snap BeansVS Boiled Broccoli

Weight per 500 calories

Yellow Snap Beans

1613g

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 - Yellow Snap Beans or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Yellow Snap Beans

20%

77%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Yellow 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 .

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2%1.94g

Fat

6.04%5.86g

1.94 gvs5.86 g

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

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1.3%0.42g

Saturated Fat

3.53%1.13g

0.42 gvs1.13 g

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

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36.3%0.58g

Omega 3

106%1.7g

0.58 gvs1.7 g

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

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2.2%0.37g

Omega 6

4.3%0.73g

0.37 gvs0.73 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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88.5%115g

Carbohydrate

79%103g

115 gvs103 g

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

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72.7%52.7g

Sugars

27.4%20g

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

52.7 gvs20 g

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

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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]

NA gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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144%55g

Fiber

124%47g

55 gvs47 g

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

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52.4%29.4g

Protein

60.7%34g

29.4 gvs34 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

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

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113%1.35mg

Vitamin B1

75%0.9mg

Thiamine

1.35 mgvs0.9 mg

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

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130%1.7mg

Vitamin B2

135%1.76mg

Riboflavin

1.7 mgvs1.76 mg

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

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76%12mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

12 mgvs7.9 mg

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

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30.3%1.5mg

Vitamin B5

176%8.8mg

Pantothenic acid

1.5 mgvs8.8 mg

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

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92%1.2mg

Vitamin B6

220%2.86mg

Pyridoxine

1.2 mgvs2.86 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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149%597μg

Vitamin B9

386%1543μg

Folates and Folic Acid

597 μgvs1543 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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292%263mg

Vitamin C

1030%927mg

Ascorbic acid

263 mgvs927 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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44%6.6mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

6.6 mgvs20.7 mg

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

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581%697μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

697 μgvs2016 μg

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

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Minerals

Yellow Snap Beansvs Boiled Broccoli

59.7%597mg

Calcium

57%571mg

597 mgvs571 mg

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

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124%1.1mg

Copper

97%0.87mg

1.1 mgvs0.87 mg

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

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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 .

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210%16.8mg

Iron

120%9.57mg

16.8 mgvs9.57 mg

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

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96%403mg

Magnesium

71.4%300mg

403 mgvs300 mg

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

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150%3.45mg

Manganese

120%2.77mg

3.45 mgvs2.77 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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87.6%613mg

Phosphorus

137%957mg

613 mgvs957 mg

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

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99%3371mg

Potassium

123%4186mg

3371 mgvs4186 mg

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

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17.6%9.68μg

Selenium

41.6%23μg

9.68 μgvs23 μg

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

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6.45%97mg

Sodium

39%586mg

97 mgvs586 mg

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

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35%3.87mg

Zinc

58.4%6.43mg

3.87 mgvs6.43 mg

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

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39.4%1456g

Water

34.5%1275g

1456 gvs1275 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 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 500 kcal.
Both Raw Yellow Snap Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Yellow Snap Beans as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Yellow Snap BeansVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: