Comparing Nutrients in 1 kilogram Boiled Yardlong Bean with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.2% 470kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	172% 224g	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	NA	245% 93g	38g per day for Men 19-50 years
Protein	45% 25.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	80% 1.04mg	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	113% 450μg	185% 740μg	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	180% 162mg	13.3% 12mg	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

	Boiled Yardlong Bean with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	321% 2.9mg	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	123% 9.8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	138% 3.18mg	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	81.4% 570mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	23.6% 875g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean with Salt VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yardlong Bean with Salt versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Yardlong Bean with Salt vs Boiled California Red Kidney Beans:

• 1 kilogram of Boiled Yardlong Bean with Salt has more Vitamin A, 1.6 times more Vitamin B2 and 13.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Vitamin B1, 4.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Yardlong Bean with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yardlong Bean with Salt vs Boiled California Red Kidney Beans:

• 1 kilogram of Boiled Yardlong Bean with Salt has 1.3 times more Selenium, 60 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Calcium, 6.1 times more Copper, 3 times more Iron, 1.6 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Boiled California Red Kidney Beans contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 2.6 times more Energy, 1.9 times more Omega 3, 2.4 times more Carbohydrate and 3.6 times more Protein than Boiled and Drained Yardlong Bean with Salt.
• 1 kilogram of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Yardlong Bean with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.