Comparing Nutrients in 1 pound Boiled Yardlong Bean with Salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	7.35% 213kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	59.7% 0.78mg	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	51% 204μg	94% 376μg	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	81.6% 73.5mg	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	20% 200mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	21% 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	55.6% 4.45mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	78% 1.8mg	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	37% 259mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.7% 397g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean with Salt VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Yardlong Bean with Salt versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Yardlong Bean with Salt vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 5.7 times more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 6.3 times more Vitamin B5, 7.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Broccoli Raab provide similar amounts of Vitamin C per one pound.
• 1 pound of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained Yardlong Bean with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Yardlong Bean with Salt vs Broccoli Raab:

• 1 pound of Boiled Yardlong Bean with Salt has 1.9 times more Magnesium, 1.5 times more Potassium, 1.5 times more Selenium and 7.3 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.5 times more Calcium, 2.2 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Broccoli Raab contain similar levels of Copper and Water per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yardlong Bean with Salt has 3.2 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 11.1 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Yardlong Bean with Salt.
• 1 pound of Boiled Yardlong Bean with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Yardlong Bean with Salt as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.