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Comparing Nutrients in 1 pound Boiled BroccoliVS Yardlong Beans

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Yardlong Beans
27%
3%
70%
1 lb ▼

Macro Nutrients

5.47%159kcal
Energy
54.3%1574kcal
159 kcalvs1574 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.9%1.86g
Fat
6.13%5.94g
1.86 gvs5.94 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.36g
Saturated Fat
4.8%1.54g
0.36 gvs1.54 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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33.7%0.54g
Omega 3
73%1.17g
0.54 gvs1.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.36%0.23g
Omega 6
8.2%1.4g
0.23 gvs1.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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25%32.6g
Carbohydrate
216%281g
32.6 gvs281 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.7%6.3g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.63%3.36g
Fructose
NA
≤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]
3.36 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.22g
Glucose
NA
2.22 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.36g
Sucrose
NA
0.36 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.4%15g
Fiber
131%50g
15 gvs50 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.3%10.8g
Protein
197%110g
10.8 gvs110 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

39%349μg
Vitamin A
1.5%13.6μg
RAE, retinol activity equivalents
349 μgvs13.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
335%4.02mg
Thiamine
0.29 mgvs4.02 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43%0.56mg
Vitamin B2
82%1.07mg
Riboflavin
0.56 mgvs1.07 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.7%2.5mg
Vitamin B3
61%9.8mg
Niacin, nicotinic acid, niacinamide
2.5 mgvs9.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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56%2.8mg
Vitamin B5
142%7.08mg
Pantothenic acid
2.8 mgvs7.08 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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69.8%0.91mg
Vitamin B6
129%1.7mg
Pyridoxine
0.91 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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122%490μg
Vitamin B9
746%2985μg
Folates and Folic Acid
490 μgvs2985 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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327%294mg
Vitamin C
8.06%7.26mg
Ascorbic acid
294 mgvs7.26 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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44%6.58mg
Vitamin E
NA
Tocopherols and Tocotrienols
6.58 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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533%640μg
Vitamin K
NA
Phytomenadione or phylloquinone
640 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18%181mg
Calcium
62.6%626mg
181 mgvs626 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.7%0.28mg
Copper
443%4mg
0.28 mgvs4 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.45%18μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
18 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38%3.04mg
Iron
488%39mg
3.04 mgvs39 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.7%95mg
Magnesium
365%1533mg
95 mgvs1533 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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38.3%0.88mg
Manganese
314%7.2mg
0.88 mgvs7.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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 .

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43.4%304mg
Phosphorus
362%2536mg
304 mgvs2536 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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39%1329mg
Potassium
154%5248mg
1329 mgvs5248 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.26μg
Selenium
67.6%37μg
7.26 μgvs37 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.4%186mg
Sodium
5.14%77mg
186 mgvs77 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.6%2.04mg
Zinc
144%16mg
2.04 mgvs16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%405g
Water
1.03%38.2g
405 gvs38.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Boiled Broccoli vs Yardlong Beans:
Comparing minerals per 1 pound for Boiled Broccoli vs Yardlong Beans:
Comparison of macro-nutrients per 1 pound:



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