Comparing Nutrients in 1 kilogram Boiled White Sweet Corn VS Boiled Yardlong Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Boiled Yardlong Bean with Salt	21%	2%	77%

Macro Nutrients

	Boiled White Sweet Corn	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Energy	33.4% 970kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	70.5% 92g	130g per day for Men 19-50 years
Sugars	107% 77.3g	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	14% 10g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 60.2g	NA	g per day for Men 19-50 years
Fiber	71% 27g	NA	38g per day for Men 19-50 years
Protein	59.6% 33.4g	45% 25.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	18.5% 0.24mg	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	50% 200μg	113% 450μg	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	69% 62mg	180% 162mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	52.2% 0.47mg	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	68.8% 5.5mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	87.4% 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	131% 920mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	19.7% 728g	23.6% 875g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Sweet Corn VS Boiled Yardlong Bean with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled White Sweet Corn versus 1 kg of Boiled Yardlong Bean with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled White Sweet Corn vs Boiled Yardlong Bean with Salt:

• 1 kilogram of Boiled White Sweet Corn has 2.6 times more Vitamin B3, 14.7 times more Vitamin B5 and 5.3 times more Vitamin B6 than Boiled Yardlong Bean with Salt.
• While 1 kg of Boiled and Drained Yardlong Bean with Salt contains more Vitamin A, 1.9 times more Vitamin B2, 2.3 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Boiled Yardlong Bean with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled White Sweet Corn have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained White Sweet Corn as well as Boiled and Drained Yardlong Bean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled White Sweet Corn vs Boiled Yardlong Bean with Salt:

• 1 kilogram of Boiled White Sweet Corn has 1.2 times more Copper, 1.6 times more Phosphorus and 1.5 times more Zinc than Boiled Yardlong Bean with Salt.
• While 1 kg of Boiled and Drained Yardlong Bean with Salt contains 22 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 1.9 times more Selenium and 80 times more Sodium than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Boiled Yardlong Bean with Salt contain similar levels of Manganese and Potassium per one kilogram.
• 1 kilogram of Boiled White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled White Sweet Corn has 2.1 times more Energy, 24.4 times more Omega 6, 2.4 times more Carbohydrate and 1.3 times more Protein than Boiled Yardlong Bean with Salt.
• 1 kilogram of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained White Sweet Corn as well as Boiled and Drained Yardlong Bean with Salt provide inadequate amounts of Omega 3 in one kilogram.