Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Yardlong Beans

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Yardlong Beans: 144g

Raw Yardlong Beans have 12.4 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Yardlong Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	68.6% 89.2g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	NA	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	141% 53.6g	41.7% 16g	38g per day for Men 19-50 years
Protein	99% 55.4g	62.6% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	101% 911μg	0.48% 4.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	41% 0.53mg	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	250% 1000μg	237% 948μg	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	796% 716mg	2.56% 2.3mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Calcium	59% 589mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	141% 1.27mg	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	136% 11mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	116% 487mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	100% 2.3mg	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	125% 875mg	115% 805mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Yardlong Beans:

• Boiled Chopped Frozen Broccoli has 210.7 times more Vitamin A, 4.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 4.3 times more Vitamin B6 and 310.6 times more Vitamin C than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 1.3 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Yardlong Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Yardlong Beans:

• Boiled Chopped Frozen Broccoli has 3 times more Calcium, 1.7 times more Manganese, 1.5 times more Potassium, 8 times more Sodium and 133.4 times more Water than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 2.1 times more Copper and 2.1 times more Magnesium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Yardlong Beans have similar amounts of Iron, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 2 times more Omega 3, 3.4 times more Fiber and 1.6 times more Protein than Raw Yardlong Beans.
• Both Boiled Chopped Frozen Broccoli and Raw Yardlong Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Raw Yardlong Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.