Comparing Nutrients in 100 calories Boiled Yambean with Salt VS Boiled Yardlong Bean with Salt

Weight per 100 calories

• Boiled Yambean with Salt: 278g
• Boiled Yardlong Bean with Salt: 213g

Boiled and Drained Yardlong Bean with Salt has 1.3 times more energy per unit of mass than Boiled and Drained Yambean with Salt, which is low in comparison to other foods. Boiled Yambean with Salt having low energy density.

Which food has more nutrients per 100 calories - Boiled Yambean with Salt or Boiled Yardlong Bean with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean with Salt	8%	2%	90%
Boiled Yardlong Bean with Salt	21%	2%	77%

Macro Nutrients

	Boiled Yambean with Salt	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	NA	2.26% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	3.57% 2g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean with Salt	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Vitamin A	NA	5.44% 49μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.94% 0.047mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	8.38% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.72% 0.34mg	2.17% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	3.93% 0.051mg	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	5.56% 22.2μg	24% 96μg	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	43.5% 39mg	38.3% 34.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean with Salt	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	11% 0.1mg	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	19.8% 1.6mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.28% 30.6mg	21.3% 89.4mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	18.6% 0.43mg	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	6.35% 44.4mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	34% 511mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	6.76% 250g	5.03% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Yambean with Salt vs Boiled Yardlong Bean with Salt:

• Boiled and Drained Yambean with Salt has 3.1 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Drained Yardlong Bean with Salt.
• While Boiled and Drained Yardlong Bean with Salt contains 3.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.3 times more Vitamin B9 than Boiled and Drained Yambean with Salt.
• Both Boiled and Drained Yambean with Salt and Boiled and Drained Yardlong Bean with Salt have similar amounts of Vitamin C per 100 kcal.
• Both Boiled and Drained Yambean with Salt as well as Boiled and Drained Yardlong Bean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Yambean with Salt vs Boiled Yardlong Bean with Salt:

• Boiled and Drained Yambean with Salt has 1.3 times more Copper, 1.3 times more Sodium and 1.3 times more Water than Boiled and Drained Yardlong Bean with Salt.
• While Boiled and Drained Yardlong Bean with Salt contains 3.1 times more Calcium, 1.3 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium and 1.8 times more Zinc than Boiled and Drained Yambean with Salt.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Yardlong Bean with Salt contains 2.7 times more Protein than Boiled and Drained Yambean with Salt.
• Both Boiled and Drained Yambean with Salt and Boiled and Drained Yardlong Bean with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Yambean with Salt as well as Boiled and Drained Yardlong Bean with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.