Comparing Nutrients in 1 kilogram 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	9.66% 280kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	476% 619g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	79% 30g	289% 110g	38g per day for Men 19-50 years
Protein	55.4% 31g	434% 243g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	739% 8.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	312% 15.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	285% 3.7mg	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	140% 560μg	1645% 6580μg	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	446% 401mg	17.8% 16mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Calcium	33% 330mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	977% 8.8mg	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	76.3% 6.1mg	1076% 86mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	805% 3380mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	691% 16mg	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	70% 490mg	799% 5590mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	340% 11570mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	318% 35mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.28% 84.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.