Comparing Nutrients in 14 ounces Boiled Yardlong Bean VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Yardlong Bean	Oranges	Recommended Dietary Allowance
Energy	6.43% 187kcal	6.43% 187kcal	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	0.32% 0.1g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.42% 0.071g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	18% 10g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Oranges	Recommended Dietary Allowance
Vitamin A	10% 91μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Oranges	Recommended Dietary Allowance
Calcium	17.5% 175mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	20% 0.18mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	4.3% 0.099mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.4% 347g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Yardlong Bean vs Oranges:

• Boiled and Drained Yardlong Bean has 2.1 times more Vitamin A, 2.5 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 4.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled and Drained Yardlong Bean as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Yardlong Bean vs Oranges:

• Boiled and Drained Yardlong Bean has 9.8 times more Iron, 4.2 times more Magnesium, 8 times more Manganese, 4.1 times more Phosphorus, 1.6 times more Potassium, 3 times more Selenium and 5.1 times more Zinc than Raw Oranges.
• Both Boiled and Drained Yardlong Bean and Raw Oranges have similar amounts of Calcium, Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Yardlong Bean has 2.4 times more Omega 3 and 2.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Oranges have similar amounts of Energy per 14 oz.
• Both Boiled and Drained Yardlong Bean as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.