Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS 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	1.4% 41kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	11% 4.25g	41% 15.6g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	40.5% 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	33.3% 133μg	233% 933μg	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	108% 97mg	2.5% 2.27mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Yardlong Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	138% 1.25mg	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	12.8% 1.02mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	114% 479mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	98% 2.25mg	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	12% 83.6mg	113% 792mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Yardlong Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Yardlong Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Yardlong Beans:

• 5 ounces of Frozen Broccoli Spears have 19 times more Vitamin A and 42.7 times more Vitamin C than Yardlong Beans.
• While 5 oz of Raw Yardlong Beans contain 12.3 times more Vitamin B1, 2.1 times more Vitamin B2, 4.7 times more Vitamin B3, 6.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 7 times more Vitamin B9 than Frozen Broccoli Spears.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Yardlong Beans:

• 5 ounces of Frozen Broccoli Spears have 10.7 times more Water than Yardlong Beans.
• While 5 oz of Raw Yardlong Beans contain 3.4 times more Calcium, 24.4 times more Copper, 12 times more Iron, 21.1 times more Magnesium, 6.2 times more Manganese, 9.5 times more Phosphorus, 4.6 times more Potassium, 4.3 times more Selenium and 10.3 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Yardlong Beans contain 12 times more Energy, 2.1 times more Omega 3, 11.6 times more Carbohydrate, 3.7 times more Fiber and 8 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in five ounces.