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

Weight per 500 calories

• Boiled Yardlong Beans: 424g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Yardlong Beans have 4.2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Yardlong Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.4g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	42.4% 16g	141% 53.6g	38g per day for Men 19-50 years
Protein	62.7% 35g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	179% 2.32mg	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	155% 619μg	250% 1000μg	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	1.9% 1.7mg	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	17.8% 178mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	67.5% 0.61mg	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	140% 11mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	99% 415mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	173% 4mg	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	110% 767mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	39.3% 1335mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.58mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	7.88% 292g	43.8% 1620g	3700g per day for Men 19-50 years

Boiled Yardlong Beans VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 5.3 times more Vitamin B2, 3.5 times more Vitamin B3, 2.9 times more Vitamin B5, 5.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 422.5 times more Vitamin C than Boiled Yardlong Beans.
• Both Boiled Yardlong Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Yardlong Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Yardlong Beans have 1.6 times more Copper and 1.8 times more Magnesium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 3.3 times more Calcium, 1.9 times more Manganese, 1.9 times more Potassium, 9.3 times more Sodium and 5.6 times more Water than Boiled Yardlong Beans.
• Both Boiled Yardlong Beans and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Phosphorus, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 2 times more Omega 3, 3.3 times more Fiber and 1.6 times more Protein than Boiled Yardlong Beans.
• Both Boiled Yardlong Beans and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled Yardlong Beans as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.