Comparing Nutrients in 1 kilogram Fried Tofu VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Fried Tofu	Yardlong Beans	Recommended Dietary Allowance
Energy	93% 2700kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	208% 202g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	841% 13.5g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	591% 100g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	476% 619g	130g per day for Men 19-50 years
Sugars	37.5% 27g	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	103% 39g	289% 110g	38g per day for Men 19-50 years
Protein	336% 188g	434% 243g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	739% 8.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	312% 15.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	285% 3.7mg	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	67.5% 270μg	1645% 6580μg	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	17.8% 16mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Yardlong Beans	Recommended Dietary Allowance
Calcium	372% 3720mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	442% 3.98mg	977% 8.8mg	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	609% 48.7mg	1076% 86mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	805% 3380mg	420mg per day for Men 19-50 years
Manganese	650% 15mg	691% 16mg	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	410% 2870mg	799% 5590mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	340% 11570mg	3400mg per day for Men 19-50 years
Selenium	518% 285μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	318% 35mg	11mg per day for Men 19-50 years
Water	13.7% 505g	2.28% 84.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu VS Yardlong Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Fried Tofu versus 1 kg of Yardlong Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fried Tofu vs Yardlong Beans:

• 1 kg of Raw Yardlong Beans contains 5.2 times more Vitamin B1, 4.7 times more Vitamin B2, 21.6 times more Vitamin B3, 11.1 times more Vitamin B5, 3.7 times more Vitamin B6 and 24.4 times more Vitamin B9 than Fried Tofu.
• 1 kilogram of Fried Tofu have insufficient amounts of Vitamin B3
• Both Fried Tofu as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fried Tofu vs Yardlong Beans:

• 1 kilogram of Fried Tofu has 2.7 times more Calcium and 3.5 times more Selenium than Yardlong Beans.
• While 1 kg of Raw Yardlong Beans contains 2.2 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 1.9 times more Phosphorus, 7.9 times more Potassium and 1.8 times more Zinc than Fried Tofu.
• Both Fried Tofu and Yardlong Beans contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fried Tofu has 15.4 times more Fat, 8.6 times more Saturated Fat, 5.2 times more Omega 3 and 32.6 times more Omega 6 than Yardlong Beans.
• While 1 kg of Raw Yardlong Beans contains 1.3 times more Energy, 7 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Fried Tofu.
• 1 kilogram of Yardlong Beans provide inadequate amounts of Omega 6