Comparing Nutrients in 500 calories Boiled BroccoliVS Canned Green Snap Beans

Weight per 500 calories

Boiled Broccoli

1429g

Canned Green Snap Beans

2381g

Boiled Broccoli has 1.7 times more energy per 100g than Canned Green Snap Beans. It has low energy density when compared to other foods. Canned Green Snap Beans, Solids with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Canned Green Snap Beans

17%

15%

68%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Canned Green Snap Beans

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

6.04%5.86g

Fat

10%9.76g

5.86 gvs9.76 g

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

Find Vegetables rich in Fat

3.53%1.13g

Saturated Fat

6.9%2.2g

1.13 gvs2.2 g

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

Find Vegetables rich in Saturated Fat

106%1.7g

Omega 3

195%3.1g

1.7 gvs3.1 g

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

Find Vegetables rich in Omega 3

4.3%0.73g

Omega 6

11.2%1.9g

0.73 gvs1.9 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

79%103g

Carbohydrate

76.7%100g

103 gvs100 g

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

Find Vegetables rich in Carbohydrate

27.4%20g

Sugars

47.3%34.3g

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

20 gvs34.3 g

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

Find Vegetables rich in Sugars

14.6%10.6g

Fructose

20.4%14.8g

≤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]

10.6 gvs14.8 g

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

Find Vegetables rich in Fructose

%7g

Glucose

%15g

7 gvs15 g

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

Find Vegetables rich in Glucose

%1.14g

Sucrose

%4.3g

1.14 gvs4.3 g

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

Find Vegetables rich in Sucrose

124%47g

Fiber

119%45.2g

47 gvs45.2 g

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

Find Vegetables rich in Fiber

60.7%34g

Protein

44.6%25g

34 gvs25 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Canned Green Snap Beans

122%1100μg

Vitamin A

47.6%429μg

RAE, retinol activity equivalents

1100 μgvs429 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

75%0.9mg

Vitamin B1

31.7%0.38mg

Thiamine

0.9 mgvs0.38 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

135%1.76mg

Vitamin B2

84.2%1.1mg

Riboflavin

1.76 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

49.4%7.9mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs4.9 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

176%8.8mg

Vitamin B5

95%4.76mg

Pantothenic acid

8.8 mgvs4.76 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

220%2.86mg

Vitamin B6

55%0.71mg

Pyridoxine

2.86 mgvs0.71 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

386%1543μg

Vitamin B9

143%571μg

Folates and Folic Acid

1543 μgvs571 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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

1030%927mg

Vitamin C

74%66.7mg

Ascorbic acid

927 mgvs66.7 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

138%20.7mg

Vitamin E

4.76%0.71mg

Tocopherols and Tocotrienols

20.7 mgvs0.71 mg

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

Find Vegetables rich in Vitamin E

1680%2016μg

Vitamin K

772%926μg

Phytomenadione or phylloquinone

2016 μgvs926 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Broccolivs Canned Green Snap Beans

57%571mg

Calcium

88%881mg

571 mgvs881 mg

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

Find Vegetables rich in Calcium

97%0.87mg

Copper

103%0.93mg

0.87 mgvs0.93 mg

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

Find Vegetables rich in Copper

1.43%57μg

Fluoride

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

57 μgvsNA μg

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

Find Vegetables rich in Fluoride

120%9.57mg

Iron

265%21mg

9.57 mgvs21 mg

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

Find Vegetables rich in Iron

71.4%300mg

Magnesium

73.7%310mg

300 mgvs310 mg

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

Find Vegetables rich in Magnesium

120%2.77mg

Manganese

181%4.17mg

2.77 mgvs4.17 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

137%957mg

Phosphorus

75%524mg

957 mgvs524 mg

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

Find Vegetables rich in Phosphorus

123%4186mg

Potassium

67.2%2286mg

4186 mgvs2286 mg

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

Find Vegetables rich in Potassium

41.6%23μg

Selenium

17.3%9.52μg

23 μgvs9.52 μg

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

Find Vegetables rich in Selenium

39%586mg

Sodium

425%6381mg

586 mgvs6381 mg

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

Find Vegetables rich in Sodium

58.4%6.43mg

Zinc

41%4.52mg

6.43 mgvs4.52 mg

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

Find Vegetables rich in Zinc

34.5%1275g

Water

60%2227g

1275 gvs2227 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 Boiled Broccoli vs Canned Green Snap Beans:

Boiled and Drained Broccoli has 2.6 times more Vitamin A, 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 4 times more Vitamin B6, 2.7 times more Vitamin B9, 13.9 times more Vitamin C, 29 times more Vitamin E and 2.2 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
Both Boiled and Drained Broccoli as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Broccoli has 1.8 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Selenium and 1.4 times more Zinc than Canned Green Snap Beans, Solids with Salt.
While Canned Green Snap Beans, Solids with Salt contain 1.5 times more Calcium, 2.2 times more Iron, 1.5 times more Manganese, 10.9 times more Sodium and 1.7 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Green Snap Beans, Solids with Salt have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 1.4 times more Protein than Canned Green Snap Beans, Solids with Salt.
While Canned Green Snap Beans, Solids with Salt contain 1.7 times more Fat, 2 times more Saturated Fat, 1.8 times more Omega 3, 2.6 times more Omega 6, 1.7 times more Sugars and 1.4 times more Fructose than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Green Snap Beans, Solids with Salt have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Boiled and Drained Broccoli as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliCanned Green Snap BeansVS Frozen Chopped BroccoliBoiled BroccoliVS Canned Seasoned Snap BeansCanned Green Snap BeansVS Canned Seasoned Snap Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Canned Green Snap Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: