Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Energy	0.97% 28kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.12% 5.36g	47.6% 62g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	7.9% 3g	29% 11g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	28.5% 0.37mg	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	7.5% 30μg	165% 658μg	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	44.6% 40mg	1.78% 1.6mg	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	8.8% 1.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Yardlong Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	98% 0.88mg	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	7.63% 0.61mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	80.5% 338mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	69% 1.6mg	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	7.86% 55mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.23% 8.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Yardlong Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Spears Frozen Broccoli versus 100 g of Yardlong Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Spears Frozen Broccoli vs Yardlong Beans:

• 100 grams of Boiled Spears Frozen Broccoli have 17 times more Vitamin A and 25.1 times more Vitamin C than Yardlong Beans.
• While 100 g of 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 21.9 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli vs Yardlong Beans:

• 100 grams of Boiled Spears Frozen Broccoli have 10.8 times more Water than Yardlong Beans.
• While 100 g of Raw Yardlong Beans contain 2.7 times more Calcium, 20.4 times more Copper, 14.1 times more Iron, 16.9 times more Magnesium, 4.9 times more Manganese, 10.2 times more Phosphorus, 6.4 times more Potassium, 4.3 times more Selenium and 11.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Yardlong Beans contain 12.4 times more Energy, 6.1 times more Omega 3, 11.6 times more Carbohydrate, 3.7 times more Fiber and 7.8 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in 100 grams.