Comparing Nutrients in 500 calories Boiled BroccoliVS Yardlong Beans

Weight per 500 calories

Boiled Broccoli

1429g

Yardlong Beans

144g

Raw Yardlong Beans have 9.9 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Yardlong Beans?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Yardlong Beans

27%

70%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Yardlong Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.04%5.86g

Fat

1.95%1.9g

5.86 gvs1.9 g

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

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3.53%1.13g

Saturated Fat

1.53%0.49g

1.13 gvs0.49 g

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

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106%1.7g

Omega 3

23.2%0.37g

1.7 gvs0.37 g

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

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4.3%0.73g

Omega 6

2.6%0.44g

0.73 gvs0.44 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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79%103g

Carbohydrate

68.6%89.2g

103 gvs89.2 g

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

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27.4%20g

Sugars

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

20 gvsNA g

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

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14.6%10.6g

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]

10.6 gvsNA g

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

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%7g

Glucose

7 gvsNA g

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

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%1.14g

Sucrose

1.14 gvsNA g

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

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124%47g

Fiber

41.7%16g

47 gvs16 g

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

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60.7%34g

Protein

62.6%35g

34 gvs35 g

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

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Vitamins

Boiled Broccolivs Yardlong Beans

122%1100μg

Vitamin A

0.48%4.32μg

RAE, retinol activity equivalents

1100 μgvs4.32 μg

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

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75%0.9mg

Vitamin B1

107%1.28mg

Thiamine

0.9 mgvs1.28 mg

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

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135%1.76mg

Vitamin B2

26%0.34mg

Riboflavin

1.76 mgvs0.34 mg

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

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49.4%7.9mg

Vitamin B3

19.4%3.1mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs3.1 mg

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

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176%8.8mg

Vitamin B5

45%2.25mg

Pantothenic acid

8.8 mgvs2.25 mg

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

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220%2.86mg

Vitamin B6

41%0.53mg

Pyridoxine

2.86 mgvs0.53 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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386%1543μg

Vitamin B9

237%948μg

Folates and Folic Acid

1543 μgvs948 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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1030%927mg

Vitamin C

2.56%2.3mg

Ascorbic acid

927 mgvs2.3 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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138%20.7mg

Vitamin E

Tocopherols and Tocotrienols

20.7 mgvsNA mg

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

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1680%2016μg

Vitamin K

Phytomenadione or phylloquinone

2016 μgvsNA μg

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

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Minerals

Boiled Broccolivs Yardlong Beans

57%571mg

Calcium

20%199mg

571 mgvs199 mg

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

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97%0.87mg

Copper

141%1.27mg

0.87 mgvs1.27 mg

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

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1.43%57μg

Fluoride

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

57 μgvsNA μg

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

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120%9.57mg

Iron

155%12.4mg

9.57 mgvs12.4 mg

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

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71.4%300mg

Magnesium

116%487mg

300 mgvs487 mg

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

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120%2.77mg

Manganese

100%2.3mg

2.77 mgvs2.3 mg

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

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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 .

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137%957mg

Phosphorus

115%805mg

957 mgvs805 mg

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

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123%4186mg

Potassium

49%1667mg

4186 mgvs1667 mg

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

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41.6%23μg

Selenium

21.5%12μg

23 μgvs12 μg

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

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39%586mg

Sodium

1.63%24.5mg

586 mgvs24.5 mg

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

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58.4%6.43mg

Zinc

46%5.04mg

6.43 mgvs5.04 mg

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

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34.5%1275g

Water

0.33%12g

1275 gvs12 g

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

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Lets compare vitamin content per 500 calories of Boiled Broccoli vs Yardlong Beans:

Boiled and Drained Broccoli has 254.5 times more Vitamin A, 5.2 times more Vitamin B2, 2.5 times more Vitamin B3, 3.9 times more Vitamin B5, 5.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 402.1 times more Vitamin C than Raw Yardlong Beans.
While Raw Yardlong Beans contain 1.4 times more Vitamin B1 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Yardlong Beans:

Boiled and Drained Broccoli has 2.9 times more Calcium, 1.2 times more Manganese, 2.5 times more Potassium, 1.9 times more Selenium, 23.9 times more Sodium, 1.3 times more Zinc and 105 times more Water than Raw Yardlong Beans.
While Raw Yardlong Beans contain 1.5 times more Copper, 1.3 times more Iron and 1.6 times more Magnesium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Yardlong Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 3.1 times more Fat, 4.6 times more Omega 3 and 3 times more Fiber than Raw Yardlong Beans.
Both Boiled and Drained Broccoli and Raw Yardlong Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Broccoli as well as Raw Yardlong Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliYardlong BeansVS Frozen Chopped BroccoliBoiled BroccoliVS Boiled Yardlong BeansYardlong BeansVS Boiled Yardlong Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Yardlong Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Yardlong Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: