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

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Boiled Yardlong Bean with Salt	21%	2%	77%

Macro Nutrients

	White Sweet Corn	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	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	146% 190g	70.5% 92g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	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	71% 27g	NA	38g per day for Men 19-50 years
Protein	57.5% 32.2g	45% 25.3g	56g per day for Men 19-50 years

Vitamins

	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	167% 2mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	115% 460μg	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	75.6% 68mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	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	60% 0.54mg	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	65% 5.2mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	127% 890mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.5% 760g	23.6% 875g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 White Sweet Corn vs Boiled Yardlong Bean with Salt:

• 1 kilogram of White Sweet Corn has 2.4 times more Vitamin B1, 2.7 times more Vitamin B3, 14.9 times more Vitamin B5 and 2.3 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, 1.7 times more Vitamin B2 and 2.4 times more Vitamin C than Raw White Sweet Corn.
• Both White Sweet Corn and Boiled Yardlong Bean with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of 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 Raw 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 White Sweet Corn vs Boiled Yardlong Bean with Salt:

• 1 kilogram of White Sweet Corn has 1.6 times more Phosphorus and 1.3 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, 1.9 times more Iron, 2.5 times more Selenium and 16 times more Sodium than Raw White Sweet Corn.
• Both White Sweet Corn and Boiled Yardlong Bean with Salt contain similar levels of Copper, Magnesium, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Sweet Corn has 1.8 times more Energy, 22.6 times more Omega 6, 2.1 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 Raw White Sweet Corn as well as Boiled and Drained Yardlong Bean with Salt provide inadequate amounts of Omega 3 in one kilogram.