Comparing Nutrients in 1 pound Boiled Yardlong Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans	27%	3%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Yardlong Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18.5% 535kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	45.4% 17.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	67% 37.6g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	61% 0.79mg	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	166% 662μg	107% 426μg	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	2% 1.8mg	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	19% 191mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	18% 0.16mg	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	150% 12mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	50.5% 1.16mg	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% 821mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.43% 312g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Yardlong Beans versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Yardlong Beans vs Frozen Broccoli Spears:

• 1 pound of Boiled Yardlong Beans has 2.9 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B6 and 170.8 times more Vitamin C than Boiled Yardlong Beans.
• Both Boiled Yardlong Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Yardlong Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Yardlong Beans vs Frozen Broccoli Spears:

• 1 pound of Boiled Yardlong Beans has 6.3 times more Copper, 3.7 times more Iron, 6.1 times more Magnesium, 1.9 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 3.2 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.3 times more Water than Boiled Yardlong Beans.
• Both Boiled Yardlong Beans and Frozen Broccoli Spears contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yardlong Beans has 4.1 times more Energy, 3.9 times more Carbohydrate, 1.3 times more Fiber and 2.7 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.4 times more Omega 3 than Boiled Yardlong Beans.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Yardlong Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.