Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Yardlong Beans

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	95% 123g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	15.7% 5.95g	57.4% 22g	38g per day for Men 19-50 years
Protein	11% 6.15g	86.2% 48.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	56.6% 0.74mg	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	27.8% 111μg	326% 1306μg	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	88.4% 79.6mg	3.53% 3.18mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	194% 1.74mg	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	15% 1.2mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	137% 3.16mg	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	14% 97mg	158% 1109mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	67.5% 2296mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Yardlong Beans:

• Boiled Chopped Frozen Broccoli has 17 times more Vitamin A and 25.1 times more Vitamin C than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 16.1 times more Vitamin B1, 2.9 times more Vitamin B2, 4.7 times more Vitamin B3, 5.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 11.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Yardlong Beans:

• Boiled Chopped Frozen Broccoli has 10.8 times more Water than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 4.2 times more Calcium, 25.9 times more Copper, 14.1 times more Iron, 26 times more Magnesium, 7.1 times more Manganese, 11.4 times more Phosphorus, 8.1 times more Potassium, 11.7 times more Selenium, 1.5 times more Sodium and 12.5 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Yardlong Beans contain 12.4 times more Energy, 10.9 times more Fat, 18.8 times more Saturated Fat, 6.1 times more Omega 3, 23.7 times more Omega 6, 11.6 times more Carbohydrate, 3.7 times more Fiber and 7.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.