Comparing Nutrients in 14 ounces Boiled Yardlong Bean VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Yardlong Bean	Valencia Oranges	Recommended Dietary Allowance
Energy	6.43% 187kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.03% 0.17g	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	36.3% 47g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	18% 10g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	10% 91μg	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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 Yardlong Bean	Valencia Oranges	Recommended Dietary Allowance
Calcium	17.5% 175mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.4% 347g	9.26% 343g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yardlong Bean has 1.9 times more Vitamin A, 2.5 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 3 times more Vitamin C than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Yardlong Bean as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Yardlong Bean has 1.3 times more Copper, 10.9 times more Iron, 4.2 times more Magnesium, 8.7 times more Manganese, 3.4 times more Phosphorus, 1.6 times more Potassium and 6 times more Zinc than Raw Valencia Oranges.
• Both Boiled and Drained Yardlong Bean and Raw Valencia Oranges have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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