Comparing Nutrients in 14 ounces Yardlong Beans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Yardlong Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	47.5% 1377kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.22g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	189% 246g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	115% 43.7g	159% 60.3g	38g per day for Men 19-50 years
Protein	172% 97g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	293% 3.52mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.7% 0.93mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.56mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	121% 1.58mg	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	653% 2612μg	391% 1564μg	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	7.06% 6.35mg	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	54.8% 548mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	388% 3.5mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	427% 34mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	319% 1341mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	192% 4.4mg	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	317% 2219mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	135% 4592mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.9% 33.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Yardlong Beans versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Yardlong Beans vs Red Kidney Beans:

• 14 ounces of Yardlong Beans have 1.5 times more Vitamin B1, 2 times more Vitamin B5 and 1.7 times more Vitamin B9 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.8 times more Vitamin C than Raw Yardlong Beans.
• Both Yardlong Beans and Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Yardlong Beans have insufficient amounts of Vitamin C
• Both Raw Yardlong Beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yardlong Beans vs Red Kidney Beans:

• 14 ounces of Yardlong Beans have 1.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Selenium and 1.3 times more Zinc than Red Kidney Beans.
• Both Yardlong Beans and Red Kidney Beans contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain 1.4 times more Omega 3 and 1.4 times more Fiber than Raw Yardlong Beans.
• Both Yardlong Beans and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Raw Yardlong Beans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.