Comparing Nutrients in 14 ounces Yardlong Beans VS Boiled Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Boiled Yardlong Beans	27%	3%	70%

Macro Nutrients

	Yardlong Beans	Boiled Yardlong Beans	Recommended Dietary Allowance
Energy	47.5% 1377kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.22g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	189% 246g	64.4% 83.7g	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	39.7% 15g	38g per day for Men 19-50 years
Protein	172% 97g	58.8% 33g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Boiled Yardlong 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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.7% 0.93mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.56mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	29% 0.38mg	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	145% 579μg	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	1.76% 1.6mg	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	Boiled Yardlong Beans	Recommended Dietary Allowance
Calcium	54.8% 548mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	388% 3.5mg	99% 0.89mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	319% 1341mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	84% 1.93mg	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	103% 718mg	700mg per day for Men 19-50 years
Potassium	135% 4592mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.9% 33.5g	7.4% 273g	3700g per day for Men 19-50 years

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

• Raw Yardlong Beans have 4.2 times more Vitamin B1, 3.7 times more Vitamin B2, 3.9 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 4 times more Vitamin C than Boiled Yardlong Beans.
• Both Raw Yardlong Beans as well as Boiled Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yardlong Beans vs Boiled Yardlong Beans:

• Raw Yardlong Beans have 3.3 times more Calcium, 3.9 times more Copper, 3.3 times more Iron, 3.4 times more Magnesium, 3.3 times more Manganese, 3.1 times more Phosphorus, 3.7 times more Potassium, 2.9 times more Selenium, 3.4 times more Sodium and 3.2 times more Zinc than Boiled Yardlong Beans.
• While Boiled Yardlong Beans contain 8.2 times more Water than Raw Yardlong Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Yardlong Beans have 2.9 times more Energy, 2.9 times more Fat, 2.9 times more Saturated Fat, 2.9 times more Omega 3, 2.9 times more Omega 6, 2.9 times more Carbohydrate, 2.9 times more Fiber and 2.9 times more Protein than Boiled Yardlong Beans.
• Both Raw Yardlong Beans as well as Boiled Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.