Comparing Nutrients in 14 ounces Boiled Yardlong Bean with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	6.43% 187kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.4g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	18% 10g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	64.4% 0.84mg	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	44.7% 179μg	37.7% 151μg	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	71.4% 64.3mg	55.6% 50mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	17.5% 175mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	56% 0.5mg	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	48.6% 3.9mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	32.6% 0.75mg	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	32.3% 226mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.4% 347g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Yardlong Bean with Salt vs Baked White Potatoes:

• Boiled and Drained Yardlong Bean with Salt has 23 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.3 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B3, 7.5 times more Vitamin B5 and 8.8 times more Vitamin B6 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled and Drained Yardlong Bean with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Yardlong Bean with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Yardlong Bean with Salt vs Baked White Potatoes:

• Boiled and Drained Yardlong Bean with Salt has 4.4 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 3 times more Selenium and 34.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Copper, 1.3 times more Phosphorus and 1.9 times more Potassium than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled and Drained Yardlong Bean with Salt and Baked Whole White Potatoes have similar amounts of Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Yardlong Bean with Salt has 1.2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled and Drained Yardlong Bean with Salt and Baked Whole White Potatoes have similar amounts of Omega 3 per 14 oz.
• Both Boiled and Drained Yardlong Bean with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.