Comparing Nutrients in 100 calories Boiled Yardlong Bean with Salt VS White Sweet Corn

Weight per 100 calories

• Boiled Yardlong Bean with Salt: 213g
• White Sweet Corn: 116g

Raw White Sweet Corn has 1.8 times more energy per unit of mass than Boiled and Drained Yardlong Bean with Salt, which is average in comparison to other foods. Boiled Yardlong Bean with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Boiled Yardlong Bean with Salt	White Sweet Corn	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	1.16% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	5.16% 3.74g	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	8.26% 3.14g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	5.44% 49μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	5.37% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.38% 1.34mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.17% 0.11mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	4.9% 0.064mg	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	24% 96μg	13.4% 53.5μg	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	38.3% 34.5mg	8.8% 7.9mg	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	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.29% 0.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean with Salt	White Sweet Corn	Recommended Dietary Allowance
Calcium	9.36% 94mg	0.23% 2.33mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	6.98% 0.063mg	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	26% 2.1mg	7.56% 0.6mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.4mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	8.14% 0.19mg	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	17.3% 121mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	9.23% 314mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	34% 511mg	1.16% 17.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	5.03% 186g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Yardlong Bean with Salt vs White Sweet Corn:

• Boiled and Drained Yardlong Bean with Salt has more Vitamin A, 3 times more Vitamin B2, 1.8 times more Vitamin B9 and 4.4 times more Vitamin C than Raw White Sweet Corn.
• While Raw White Sweet Corn contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 8.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled and Drained Yardlong Bean with Salt as well as Raw White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Yardlong Bean with Salt vs White Sweet Corn:

• Boiled and Drained Yardlong Bean with Salt has 40.3 times more Calcium, 1.6 times more Copper, 3.4 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 2 times more Potassium, 4.6 times more Selenium, 29.3 times more Sodium, 1.5 times more Zinc and 2.1 times more Water than Raw White Sweet Corn.
• Both Boiled and Drained Yardlong Bean with Salt and Raw White Sweet Corn have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Yardlong Bean with Salt has 1.9 times more Omega 3 and 1.4 times more Protein than Raw White Sweet Corn.
• While Raw White Sweet Corn contains 6.4 times more Fat and 12.3 times more Omega 6 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled and Drained Yardlong Bean with Salt and Raw White Sweet Corn have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Yardlong Bean with Salt as well as Raw White Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.