Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Yardlong Beans

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Yardlong Beans: 144g

Raw Yardlong Beans have 12 times more energy per unit of mass than Frozen Broccoli Spears, which is high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Yardlong Beans?

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Yardlong Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	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	71% 92g	68.6% 89.2g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	136% 51.7g	41.7% 16g	38g per day for Men 19-50 years
Protein	94% 52.8g	62.6% 35g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	109% 983μg	0.48% 4.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Yardlong Beans	Recommended Dietary Allowance
Calcium	70.7% 707mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	155% 12.4mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	116% 487mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	145% 1017mg	115% 805mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	42% 1561g	0.33% 12g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Yardlong Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Yardlong Beans?

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

• 500 calories of Frozen Broccoli Spears have 227.3 times more Vitamin A, 5.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B5, 5.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 510.8 times more Vitamin C than Yardlong Beans.
• Both Frozen Broccoli Spears and Yardlong Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Broccoli Spears have 3.6 times more Calcium, 1.9 times more Manganese, 1.3 times more Phosphorus, 2.6 times more Potassium, 2.8 times more Selenium, 12 times more Sodium and 128.5 times more Water than Yardlong Beans.
• While 500 kcal of Raw Yardlong Beans contain 2 times more Copper and 1.8 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Yardlong Beans contain similar levels of Iron and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 5.8 times more Omega 3, 3.3 times more Fiber and 1.5 times more Protein than Yardlong Beans.
• Both Frozen Broccoli Spears and Yardlong Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Frozen Broccoli Spears as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in 500 calories.