Comparing Nutrients in 1 pound Yardlong Beans VS Cooked Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Yardlong Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	54.3% 1574kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	6.13% 5.94g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	8.2% 1.4g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	131% 50g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	197% 110g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	335% 4.02mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.8mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.08mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	76.8% 1mg	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	746% 2985μg	80.5% 322μg	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	8.06% 7.26mg	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	62.6% 626mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	443% 4mg	37.8% 0.34mg	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	488% 39mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	365% 1533mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	314% 7.2mg	75% 1.72mg	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	362% 2536mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	154% 5248mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.03% 38.2g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Yardlong Beans has 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.
• While 1 lb of Cooked Broccoli Raab contains 75.7 times more Vitamin A and 23.1 times more Vitamin C than Raw Yardlong Beans.
• Both Yardlong Beans and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Yardlong Beans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Yardlong Beans has 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.
• While 1 lb of Cooked Broccoli Raab contains 3.3 times more Sodium and 10.8 times more Water than Raw Yardlong Beans.
• Both Yardlong Beans and Cooked Broccoli Raab contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yardlong Beans has 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 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Yardlong Beans as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.