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Comparing Nutrients in 1 pound Cooked Chopped Frozen BroccoliVS Yardlong Beans

Macros Ratio

Protein Fat Carbs

Cooked Chopped Frozen Broccoli
36%
3%
61%
Yardlong Beans
27%
3%
70%
1 lb ▼

Macro Nutrients

4.38%127kcal
Energy
54.3%1574kcal
127 kcalvs1574 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.56%0.54g
Fat
6.13%5.94g
0.54 gvs5.94 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.26%0.082g
Saturated Fat
4.8%1.54g
0.082 gvs1.54 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12%0.19g
Omega 3
73%1.17g
0.19 gvs1.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.35%0.059g
Omega 6
8.2%1.4g
0.059 gvs1.4 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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18.7%24.3g
Carbohydrate
216%281g
24.3 gvs281 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.2%6.67g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.67 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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36%13.6g
Fiber
131%50g
13.6 gvs50 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25%14g
Protein
197%110g
14 gvs110 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

25.7%231μg
Vitamin A
1.5%13.6μg
RAE, retinol activity equivalents
231 μgvs13.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.8%0.25mg
Vitamin B1
335%4.02mg
Thiamine
0.25 mgvs4.02 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.3%0.37mg
Vitamin B2
82%1.07mg
Riboflavin
0.37 mgvs1.07 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.08mg
Vitamin B3
61%9.8mg
Niacin, nicotinic acid, niacinamide
2.08 mgvs9.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.24mg
Vitamin B5
142%7.08mg
Pantothenic acid
1.24 mgvs7.08 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B6
129%1.7mg
Pyridoxine
0.59 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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63.5%254μg
Vitamin B9
746%2985μg
Folates and Folic Acid
254 μgvs2985 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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202%182mg
Vitamin C
8.06%7.26mg
Ascorbic acid
182 mgvs7.26 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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40%6mg
Vitamin E
NA
Tocopherols and Tocotrienols
6 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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333%400μg
Vitamin K
NA
Phytomenadione or phylloquinone
400 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15%150mg
Calcium
62.6%626mg
150 mgvs626 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg
Copper
443%4mg
0.15 mgvs4 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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34.6%2.77mg
Iron
488%39mg
2.77 mgvs39 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%59mg
Magnesium
365%1533mg
59 mgvs1533 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44%1mg
Manganese
314%7.2mg
1 mgvs7.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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31.8%222mg
Phosphorus
362%2536mg
222 mgvs2536 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19%644mg
Potassium
154%5248mg
644 mgvs5248 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.77%3.18μg
Selenium
67.6%37μg
3.18 μgvs37 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.33%50mg
Sodium
5.14%77mg
50 mgvs77 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.5%1.27mg
Zinc
144%16mg
1.27 mgvs16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%411g
Water
1.03%38.2g
411 gvs38.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Yardlong Beans:
Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Yardlong Beans:
Comparison of macro-nutrients per 1 pound:



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