Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Energy	3.83% 111kcal	47.5% 1377kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	189% 246g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	115% 43.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	172% 97g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	293% 3.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	53.5% 8.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	653% 2612μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Calcium	13% 131mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	388% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30.3% 2.42mg	427% 34mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	319% 1341mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	274% 6.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.8% 194mg	317% 2219mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	135% 4592mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	126% 14mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.9% 33.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Yardlong Beans:

• Boiled Chopped Frozen Broccoli has 17 times more Vitamin A and 25.1 times more Vitamin C than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 16.1 times more Vitamin B1, 2.9 times more Vitamin B2, 4.7 times more Vitamin B3, 5.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 11.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Yardlong Beans:

• Boiled Chopped Frozen Broccoli has 10.8 times more Water than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 4.2 times more Calcium, 25.9 times more Copper, 14.1 times more Iron, 26 times more Magnesium, 7.1 times more Manganese, 11.4 times more Phosphorus, 8.1 times more Potassium, 11.7 times more Selenium, 1.5 times more Sodium and 12.5 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Yardlong Beans contain 12.4 times more Energy, 10.9 times more Fat, 18.8 times more Saturated Fat, 6.1 times more Omega 3, 23.7 times more Omega 6, 11.6 times more Carbohydrate, 3.7 times more Fiber and 7.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.