Comparing Nutrients in 14 ounces BroccoliVS Yardlong Beans

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Yardlong Beans

27%

70%

14 oz ▼

Macro Nutrients

Broccolivs Yardlong Beans

4.65%135kcal

Energy

47.5%1377kcal

135 kcalvs1377 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

1.5%1.47g

Fat

5.36%5.2g

1.47 gvs5.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

1.4%0.45g

Saturated Fat

4.2%1.35g

0.45 gvs1.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

15.6%0.25g

Omega 3

64%1.02g

0.25 gvs1.02 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

1.14%0.19g

Omega 6

7.2%1.22g

0.19 gvs1.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

20.3%26.4g

Carbohydrate

189%246g

26.4 gvs246 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

9.3%6.75g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0.4g

Sucrose

0.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

27%10.3g

Fiber

115%43.7g

10.3 gvs43.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

20%11g

Protein

172%97g

11 gvs97 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Yardlong Beans

13.7%123μg

Vitamin A

1.32%12μg

RAE, retinol activity equivalents

123 μgvs12 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

23.5%0.28mg

Vitamin B1

293%3.52mg

Thiamine

0.28 mgvs3.52 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

35.7%0.46mg

Vitamin B2

71.7%0.93mg

Riboflavin

0.46 mgvs0.93 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

16%2.54mg

Vitamin B3

53.5%8.56mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs8.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

45.5%2.27mg

Vitamin B5

124%6.2mg

Pantothenic acid

2.27 mgvs6.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53.4%0.69mg

Vitamin B6

113%1.47mg

Pyridoxine

0.69 mgvs1.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

62.5%250μg

Vitamin B9

653%2612μg

Folates and Folic Acid

250 μgvs2612 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

393%354mg

Vitamin C

7.06%6.35mg

Ascorbic acid

354 mgvs6.35 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

20.6%3.1mg

Vitamin E

Tocopherols and Tocotrienols

3.1 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Yardlong Beans

18.7%187mg

Calcium

54.8%548mg

187 mgvs548 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

21.6%0.19mg

Copper

388%3.5mg

0.19 mgvs3.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

36.2%2.9mg

Iron

427%34mg

2.9 mgvs34 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

20%83.3mg

Magnesium

319%1341mg

83.3 mgvs1341 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

36.2%0.83mg

Manganese

274%6.3mg

0.83 mgvs6.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

37.4%262mg

Phosphorus

317%2219mg

262 mgvs2219 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

37%1254mg

Potassium

135%4592mg

1254 mgvs4592 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

18%9.92μg

Selenium

59%32.5μg

9.92 μgvs32.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

8.73%131mg

Sodium

4.5%67.5mg

131 mgvs67.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

14.8%1.63mg

Zinc

126%14mg

1.63 mgvs14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

9.58%354g

Water

0.9%33.5g

354 gvs33.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of Broccoli vs Yardlong Beans:

Raw Broccoli has 10.3 times more Vitamin A and 55.8 times more Vitamin C than Raw Yardlong Beans.
While Raw Yardlong Beans contain 12.5 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.4 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Yardlong Beans:

Raw Broccoli has 1.9 times more Sodium and 10.6 times more Water than Raw Yardlong Beans.
While Raw Yardlong Beans contain 2.9 times more Calcium, 17.9 times more Copper, 11.8 times more Iron, 16.1 times more Magnesium, 7.6 times more Manganese, 8.5 times more Phosphorus, 3.7 times more Potassium, 3.3 times more Selenium and 8.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

Raw Yardlong Beans contain 10.2 times more Energy, 3.5 times more Fat, 3 times more Saturated Fat, 4.1 times more Omega 3, 6.3 times more Omega 6, 9.3 times more Carbohydrate, 4.2 times more Fiber and 8.6 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliYardlong BeansVS Boiled BroccoliBroccoliVS Boiled Yardlong BeansYardlong BeansVS Boiled Yardlong Beans

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Yardlong Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: