Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Yardlong Bean	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.66% 0.048mg	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	33.2% 133μg	30.8% 123μg	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	124% 112mg	41.5% 37.3mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Yardlong Bean	Recommended Dietary Allowance
Calcium	11% 111mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	10.6% 0.095mg	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	20% 1.6mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	17.7% 0.41mg	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% 99mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Yardlong Bean per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Yardlong Bean to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Vitamin A, 5.1 times more Vitamin B5, 5.4 times more Vitamin B6 and 3 times more Vitamin C than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 2 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Yardlong Bean provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Iron, 1.4 times more Manganese, 1.9 times more Selenium and 1.3 times more Zinc than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 1.3 times more Copper and 2.4 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Yardlong Bean contain similar levels of Calcium, Phosphorus, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Omega 3 than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 1.7 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Yardlong Bean offer comparable quantities of Protein per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Yardlong Bean provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Yardlong Bean

What are the health benefits of Frozen Chopped Broccoli compared to Yardlong Bean?

Both frozen chopped broccoli and yardlong beans are nutritious choices, but they offer different health benefits. Frozen chopped broccoli is a good source of vitamins C, K, and A, as well as fiber and antioxidants. On the other hand, yardlong beans are rich in fiber, folate, and vitamin C. Both options can contribute to a well-rounded vegan diet, providing essential nutrients for overall health and well-being.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Yardlong Bean?

Both frozen chopped broccoli and yardlong beans are great options for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, broccoli is slightly lower in calories compared to yardlong beans, so it may be a better choice if you are looking to lose weight. Additionally, broccoli is rich in vitamins and minerals, making it a nutritious option for overall health. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like broccoli and yardlong beans into your diet can help support your weight loss goals.

Should I eat more Frozen Chopped Broccoli or more Yardlong Bean to gain more muscles while training consistently?

Both frozen chopped broccoli and yardlong beans are excellent sources of plant-based protein, which is essential for muscle growth and repair. However, yardlong beans are slightly higher in protein content compared to broccoli. Therefore, if your goal is to gain more muscles while training consistently, you may consider incorporating more yardlong beans into your diet. Additionally, it's important to consume a variety of plant-based protein sources to ensure you are getting all the essential amino acids your body needs for muscle development.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Yardlong Bean?

Producing Frozen Chopped Broccoli typically has a higher environmental impact compared to Yardlong Beans. Broccoli requires more resources such as water, land, and energy to grow and process into a frozen product. Yardlong Beans are generally more resilient and require fewer resources to cultivate, making them a more environmentally friendly option.