Comparing Nutrients in 1 pound Yardlong Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Yardlong Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	54.3% 1574kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.13% 5.94g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	8.2% 1.4g	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	216% 281g	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	131% 50g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	197% 110g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	335% 4.02mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.8mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.08mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	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	746% 2985μg	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	8.06% 7.26mg	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

	Yardlong Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	62.6% 626mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	443% 4mg	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	488% 39mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	365% 1533mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	314% 7.2mg	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	362% 2536mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	154% 5248mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.03% 38.2g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Yardlong Beans 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 Yardlong Beans vs Broccoli Raab:

• 1 pound of Yardlong Beans has 5.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 4.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.9 times more Vitamin B9 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 43.7 times more Vitamin A and 12.6 times more Vitamin C than Raw Yardlong Beans.
• 1 pound of Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Yardlong Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Yardlong Beans has 1.3 times more Calcium, 20.9 times more Copper, 4 times more Iron, 15.4 times more Magnesium, 4 times more Manganese, 7.7 times more Phosphorus, 5.9 times more Potassium, 8.2 times more Selenium and 4.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.9 times more Sodium and 11 times more Water than Raw Yardlong Beans.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yardlong Beans has 15.8 times more Energy, 1.4 times more Omega 3, 21.7 times more Carbohydrate, 4.1 times more Fiber and 7.7 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Yardlong Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.