Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Cooked Broccoli Raab	Yardlong Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	126% 2g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	24% 31g	476% 619g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	289% 110g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	434% 243g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	252% 2270μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	739% 8.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	312% 15.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Yardlong Beans	Recommended Dietary Allowance
Calcium	118% 1180mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	159% 12.7mg	1076% 86mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	805% 3380mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	117% 820mg	799% 5590mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	340% 11570mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	318% 35mg	11mg per day for Men 19-50 years
Water	24.7% 914g	2.28% 84.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Yardlong Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Yardlong Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Yardlong Beans:

• 1 kilogram of Cooked Broccoli Raab has 75.7 times more Vitamin A and 23.1 times more Vitamin C than Yardlong Beans.
• While 1 kg of Raw Yardlong Beans contains 5.2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 9.3 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Yardlong Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Yardlong Beans:

• 1 kilogram of Cooked Broccoli Raab has 3.3 times more Sodium and 10.8 times more Water than Yardlong Beans.
• While 1 kg of Raw Yardlong Beans contains 11.7 times more Copper, 6.8 times more Iron, 12.5 times more Magnesium, 4.2 times more Manganese, 6.8 times more Phosphorus, 3.4 times more Potassium, 6.3 times more Selenium and 6.5 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Yardlong Beans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Yardlong Beans contains 13.9 times more Energy, 1.3 times more Omega 3, 19.8 times more Carbohydrate, 3.9 times more Fiber and 6.4 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in one kilogram.