Comparing Nutrients in 500 calories Frozen Chopped BroccoliVS Canned Green Snap Beans

Weight per 500 calories

Frozen Chopped Broccoli

1923g

Canned Green Snap Beans

2381g

Frozen Chopped Broccoli has 1.2 times more energy per 100g than Canned Green Snap Beans. It has very 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 - Frozen Chopped Broccoli or Canned Green Snap Beans?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Canned Green Snap Beans

17%

15%

68%

500 kcal ▼

Macro Nutrients

Frozen Chopped 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 .

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5.75%5.58g

Fat

10%9.76g

5.58 gvs9.76 g

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

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2.64%0.85g

Saturated Fat

6.9%2.2g

0.85 gvs2.2 g

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

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126%2g

Omega 3

195%3.1g

2 gvs3.1 g

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

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3.5%0.6g

Omega 6

11.2%1.9g

0.6 gvs1.9 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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70.7%92g

Carbohydrate

76.7%100g

92 gvs100 g

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

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36%26g

Sugars

47.3%34.3g

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

26 gvs34.3 g

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

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22%16g

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]

16 gvs14.8 g

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

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%14.4g

Glucose

%15g

14.4 gvs15 g

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

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Sucrose

%4.3g

NA gvs4.3 g

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

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152%57.7g

Fiber

119%45.2g

57.7 gvs45.2 g

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

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96%54g

Protein

44.6%25g

54 gvs25 g

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

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Vitamins

Frozen Chopped Broccolivs Canned Green Snap Beans

111%1000μg

Vitamin A

47.6%429μg

RAE, retinol activity equivalents

1000 μgvs429 μg

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

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85%1mg

Vitamin B1

31.7%0.38mg

Thiamine

1 mgvs0.38 mg

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

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142%1.85mg

Vitamin B2

84.2%1.1mg

Riboflavin

1.85 mgvs1.1 mg

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

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56.5%9.04mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

9.04 mgvs4.9 mg

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

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107%5.37mg

Vitamin B5

95%4.76mg

Pantothenic acid

5.37 mgvs4.76 mg

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

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192%2.5mg

Vitamin B6

55%0.71mg

Pyridoxine

2.5 mgvs0.71 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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322%1288μg

Vitamin B9

143%571μg

Folates and Folic Acid

1288 μgvs571 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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1205%1085mg

Vitamin C

74%66.7mg

Ascorbic acid

1085 mgvs66.7 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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156%23.5mg

Vitamin E

4.76%0.71mg

Tocopherols and Tocotrienols

23.5 mgvs0.71 mg

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

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1300%1560μg

Vitamin K

772%926μg

Phytomenadione or phylloquinone

1560 μgvs926 μg

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

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Minerals

Frozen Chopped Broccolivs Canned Green Snap Beans

108%1077mg

Calcium

88%881mg

1077 mgvs881 mg

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

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81%0.73mg

Copper

103%0.93mg

0.73 mgvs0.93 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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195%15.6mg

Iron

265%21mg

15.6 mgvs21 mg

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

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82.4%346mg

Magnesium

73.7%310mg

346 mgvs310 mg

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

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246%5.65mg

Manganese

181%4.17mg

5.65 mgvs4.17 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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137%962mg

Phosphorus

75%524mg

962 mgvs524 mg

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

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120%4077mg

Potassium

67.2%2286mg

4077 mgvs2286 mg

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

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98%54μg

Selenium

17.3%9.52μg

54 μgvs9.52 μg

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

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30.8%462mg

Sodium

425%6381mg

462 mgvs6381 mg

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

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84%9.23mg

Zinc

41%4.52mg

9.23 mgvs4.52 mg

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

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47.5%1759g

Water

60%2227g

1759 gvs2227 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 Frozen Chopped Broccoli vs Canned Green Snap Beans:

Frozen Chopped Broccoli, Unprepared has 2.3 times more Vitamin A, 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9, 16.3 times more Vitamin C, 32.8 times more Vitamin E and 1.7 times more Vitamin K than Canned Green Snap Beans, Solids with Salt.
Both Frozen Chopped Broccoli, Unprepared and Canned Green Snap Beans, Solids with Salt have similar amounts of Vitamin B5 per 500 kcal.
Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Canned Green Snap Beans:

Frozen Chopped Broccoli, Unprepared has 1.2 times more Calcium, 1.4 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 5.7 times more Selenium and 2 times more Zinc than Canned Green Snap Beans, Solids with Salt.
While Canned Green Snap Beans, Solids with Salt contain 1.3 times more Copper, 1.4 times more Iron, 13.8 times more Sodium and 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Canned Green Snap Beans, Solids with Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Chopped Broccoli, Unprepared has 1.3 times more Fiber and 2.2 times more Protein than Canned Green Snap Beans, Solids with Salt.
While Canned Green Snap Beans, Solids with Salt contain 1.8 times more Fat, 2.6 times more Saturated Fat, 1.5 times more Omega 3, 3.2 times more Omega 6 and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Canned Green Snap Beans, Solids with Salt have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
Both Frozen Chopped Broccoli, Unprepared 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:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCanned Green Snap BeansVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Canned Seasoned Snap BeansCanned Green Snap BeansVS Canned Seasoned Snap Beans

Compare Foods

Comparing Nutrients in 500 calories Frozen Chopped BroccoliVS Canned Green Snap Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: