Comparing Nutrients in 7 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	2% 57.5kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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% 6.07g	86.2% 48.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Yardlong Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	158% 1109mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	67.5% 2296mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Yardlong Beans per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 19 times more Vitamin A and 42.7 times more Vitamin C than Yardlong Beans.
• While 7 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.
• 7 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 seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 10.7 times more Water than Yardlong Beans.
• While 7 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 7 ounces:

• 7 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.
• 7 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 seven ounces.