Comparing Nutrients in 14 ounces Boiled Yardlong Bean VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Yardlong Bean	Broccoli	Recommended Dietary Allowance
Energy	6.43% 187kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.4g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	27% 10.3g	38g per day for Men 19-50 years
Protein	18% 10g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Broccoli	Recommended Dietary Allowance
Vitamin A	10% 91μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	53.4% 0.69mg	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	44.7% 179μg	62.5% 250μg	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	71.4% 64.3mg	393% 354mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Broccoli	Recommended Dietary Allowance
Calcium	17.5% 175mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	21.6% 0.19mg	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	48.6% 3.9mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	36.2% 0.83mg	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	32.3% 226mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.4% 347g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Yardlong Bean vs Broccoli:

• Raw Broccoli contains 1.3 times more Vitamin A, 11.2 times more Vitamin B5, 7.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 5.5 times more Vitamin C than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Boiled and Drained Yardlong Bean as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Yardlong Bean vs Broccoli:

• Boiled and Drained Yardlong Bean has 1.3 times more Iron and 2 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Selenium and 8.3 times more Sodium than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Broccoli have similar amounts of Calcium, Copper, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Yardlong Bean has 1.4 times more Energy and 1.4 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Omega 3 than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Yardlong Bean as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.