Comparing Nutrients in 500 calories Broccoli Raab VS Yardlong Beans

Weight per 500 calories

• Broccoli Raab: 2273g
• Yardlong Beans: 144g

Raw Yardlong Beans have 15.8 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Yardlong Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	50% 64.8g	68.6% 89.2g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	41.7% 16g	38g per day for Men 19-50 years
Protein	129% 72g	62.6% 35g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0.48% 4.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Yardlong Beans	Recommended Dietary Allowance
Calcium	245% 2455mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	608% 48.6mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	116% 487mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	237% 1659mg	115% 805mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	57% 2103g	0.33% 12g	3700g per day for Men 19-50 years

Broccoli Raab VS Yardlong Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Broccoli Raab have 688.7 times more Vitamin A, 2.9 times more Vitamin B1, 8.7 times more Vitamin B2, 8.9 times more Vitamin B3, 3.3 times more Vitamin B5, 7.3 times more Vitamin B6, 2 times more Vitamin B9 and 199.1 times more Vitamin C than Yardlong Beans.
• 500 calories of Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Yardlong Beans:

• 500 calories of Broccoli Raab have 12.3 times more Calcium, 3.9 times more Iron, 3.9 times more Manganese, 2.1 times more Phosphorus, 2.7 times more Potassium, 1.9 times more Selenium, 30.6 times more Sodium, 3.5 times more Zinc and 173.2 times more Water than Yardlong Beans.
• While 500 kcal of Raw Yardlong Beans contain 1.3 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Yardlong Beans contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 5.9 times more Fat, 11.6 times more Omega 3, 3.9 times more Fiber and 2.1 times more Protein than Yardlong Beans.
• While 500 kcal of Raw Yardlong Beans contain 1.4 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Yardlong Beans offer comparable quantities of Energy per 500 calories.
• Both Raw Broccoli Raab as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in 500 calories.