Comparing Nutrients in 14 ounces Yardlong Beans VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Koyadofu	40%	52%	8%

Macro Nutrients

	Yardlong Beans	Koyadofu	Recommended Dietary Allowance
Energy	47.5% 1377kcal	65.3% 1893kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	54.4% 17.4g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	502% 8.03g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.22g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	189% 246g	30.6% 40g	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	115% 43.7g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	172% 97g	372% 208g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Koyadofu	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	293% 3.52mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.7% 0.93mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.56mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	87.3% 1.14mg	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	91% 365μg	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	3.1% 2.78mg	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

	Yardlong Beans	Koyadofu	Recommended Dietary Allowance
Calcium	54.8% 548mg	144% 1445mg	1000mg per day for Men 19-50 years
Copper	388% 3.5mg	520% 4.68mg	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	427% 34mg	483% 38.6mg	8mg per day for Men 19-50 years
Magnesium	319% 1341mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	637% 14.6mg	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	274% 1917mg	700mg per day for Men 19-50 years
Potassium	135% 4592mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	392% 216μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	0.9% 33.5g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Koyadofu per 14 oz

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

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

• 14 ounces of Yardlong Beans have 1.8 times more Vitamin B1, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.2 times more Vitamin B9 than Koyadofu.
• While 14 oz of Dried-frozen Tofu contain 8.7 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Yardlong Beans.
• 14 ounces of Yardlong Beans have insufficient amounts of Vitamin A
• Both Raw Yardlong Beans as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yardlong Beans vs Koyadofu:

• 14 ounces of Yardlong Beans have 5.7 times more Magnesium and 57.9 times more Potassium than Koyadofu.
• While 14 oz of Dried-frozen Tofu contain 2.6 times more Calcium, 1.3 times more Copper, 2.3 times more Manganese, 6.6 times more Selenium and 1.4 times more Zinc than Raw Yardlong Beans.
• Both Yardlong Beans and Koyadofu contain similar levels of Iron and Phosphorus per 14 ounces.
• 14 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yardlong Beans have 6.2 times more Carbohydrate and 1.5 times more Fiber than Koyadofu.
• While 14 oz of Dried-frozen Tofu contain 1.4 times more Energy, 23.2 times more Fat, 12.9 times more Saturated Fat, 7.8 times more Omega 3, 49 times more Omega 6 and 2.2 times more Protein than Raw Yardlong Beans.
• 14 ounces of Yardlong Beans provide inadequate amounts of Omega 6