Comparing Nutrients in 14 ounces Boiled Adzuki Beans VS Yokan

Macros Ratio

	Protein	Fat	Carbs
Boiled Adzuki Beans	23%	1%	76%
Yokan	5%	0%	95%

Macro Nutrients

	Boiled Adzuki Beans	Yokan	Recommended Dietary Allowance
Energy	17.5% 508kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	185% 241g	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	76.2% 29g	NA	38g per day for Men 19-50 years
Protein	53.3% 30g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Adzuki Beans	Yokan	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	2.44% 0.032mg	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	120% 480μg	7.94% 31.8μg	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	0% 0mg	0% 0mg	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 Adzuki Beans	Yokan	Recommended Dietary Allowance
Calcium	11% 111mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	12.8% 0.12mg	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	99% 7.94mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	24% 0.56mg	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	95% 667mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	62% 2111mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	22% 329mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	7.1% 263g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Adzuki Beans VS Yokan per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Adzuki Beans versus 14 oz of Yokan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Adzuki Beans vs Yokan:

• 14 ounces of Boiled Adzuki Beans have 23 times more Vitamin B1, 16 times more Vitamin B2, 12.6 times more Vitamin B3, 4.3 times more Vitamin B5, 12 times more Vitamin B6 and 15.1 times more Vitamin B9 than Yokan.
• 14 ounces of Yokan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Boiled Adzuki Beans as well as Yokan, prepared from adzuki beans and sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Adzuki Beans vs Yokan:

• 14 ounces of Boiled Adzuki Beans have 10.3 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 4.1 times more Manganese, 4.2 times more Phosphorus, 11.8 times more Potassium and 25.3 times more Zinc than Yokan.
• While 14 oz of Yokan, prepared from adzuki beans and sugar contain 1.9 times more Selenium and 10.4 times more Sodium than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Yokan contain similar levels of Calcium per 14 ounces.
• 14 ounces of Yokan lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Adzuki Beans have 2.3 times more Protein than Yokan.
• While 14 oz of Yokan, prepared from adzuki beans and sugar contain 2 times more Energy and 2.5 times more Carbohydrate than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans as well as Yokan, prepared from adzuki beans and sugar provide inadequate amounts of Omega 6 in 14 ounces.