Comparing Nutrients in 1 pound Yardlong Beans VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Yardlong Beans	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	54.3% 1574kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	6.13% 5.94g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	8.2% 1.4g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	NA	11% 7.9g	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	131% 50g	31% 11.8g	38g per day for Men 19-50 years
Protein	197% 110g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	335% 4.02mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.8mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.08mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	62% 0.81mg	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	68% 272μg	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	312% 281mg	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	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	62.6% 626mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	443% 4mg	42% 0.38mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	365% 1533mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	314% 7.2mg	44.8% 1.03mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	154% 5248mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.03% 38.2g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Boiled Brussels Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of Yardlong Beans vs Boiled Brussels Sprouts:

• 1 pound of Yardlong Beans has 8.3 times more Vitamin B1, 2.9 times more Vitamin B2, 3.6 times more Vitamin B3, 6.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 11 times more Vitamin B9 than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 13 times more Vitamin A and 38.8 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 Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Yardlong Beans vs Boiled Brussels Sprouts:

• 1 pound of Yardlong Beans has 3.8 times more Calcium, 10.6 times more Copper, 7.2 times more Iron, 16.9 times more Magnesium, 7 times more Manganese, 10 times more Phosphorus, 3.6 times more Potassium, 5.5 times more Selenium and 10.6 times more Zinc than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 10.5 times more Water than Raw Yardlong Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yardlong Beans has 9.6 times more Energy, 1.5 times more Omega 3, 8.7 times more Carbohydrate, 4.2 times more Fiber and 9.5 times more Protein than Boiled Brussels Sprouts.
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Yardlong Beans as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Omega 6 in one pound.