Comparing Nutrients in 14 ounces Yokan VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Yokan	5%	0%	95%
Black Beans	25%	4%	71%

Macro Nutrients

	Yokan	Black Beans	Recommended Dietary Allowance
Energy	35.6% 1032kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	NA	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	7.75% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	190% 248g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	162% 61.5g	38g per day for Men 19-50 years
Protein	23.3% 13g	153% 85.7g	56g per day for Men 19-50 years

Vitamins

	Yokan	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.23mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	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	7.94% 31.8μg	441% 1762μg	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	0% 0mg	0% 0mg	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

	Yokan	Black Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	371% 3.34mg	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	57.5% 4.6mg	249% 20mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	162% 679mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	183% 4.2mg	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	22.7% 159mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	173% 5886mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	22% 329mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.2% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Yokan VS Black Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Yokan vs Black Beans:

• 14 oz of Raw Black Beans contain 180 times more Vitamin B1, 48.3 times more Vitamin B2, 34.3 times more Vitamin B3, 9.1 times more Vitamin B5, 35.8 times more Vitamin B6 and 55.5 times more Vitamin B9 than Yokan, prepared from adzuki beans and sugar.
• 14 ounces of Yokan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Yokan, prepared from adzuki beans and sugar as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yokan vs Black Beans:

• 14 ounces of Yokan have 16.6 times more Sodium than Black Beans.
• While 14 oz of Raw Black Beans contain 4.6 times more Calcium, 29 times more Copper, 4.3 times more Iron, 9.5 times more Magnesium, 7.6 times more Manganese, 8.8 times more Phosphorus, 33 times more Potassium, 1.4 times more Selenium and 52.1 times more Zinc than Yokan, prepared from adzuki beans and sugar.
• 14 ounces of Yokan lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Black Beans contain 1.3 times more Energy and 6.6 times more Protein than Yokan, prepared from adzuki beans and sugar.
• Both Yokan and Black Beans offer comparable quantities of Carbohydrate per 14 ounces.
• Both Yokan, prepared from adzuki beans and sugar as well as Raw Black Beans provide inadequate amounts of Omega 6 in 14 ounces.