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

Weight per 500 calories

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

Yardlong Beans have 12.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	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	1.95% 1.9g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	23.2% 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	68.6% 89.2g	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	41.7% 16g	141% 53.6g	38g per day for Men 19-50 years
Protein	62.6% 35g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.48% 4.32μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	237% 948μg	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	2.56% 2.3mg	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

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

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

• Raw Yardlong Beans have 1.3 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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.
• Both Raw Yardlong Beans and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Yardlong Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Yardlong Beans have 2.1 times more Copper and 2.1 times more Magnesium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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.
• Both Raw Yardlong Beans and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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