Comparing Nutrients in 1 kilogram Boiled Yardlong Bean with Salt VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	16.2% 470kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	28.4% 4.83g	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	110% 143g	130g per day for Men 19-50 years
Sugars	NA	61.2% 44.4g	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	2.5% 1.8g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	45% 25.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	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	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	28.5% 0.37mg	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	98% 390μg	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	20% 18mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean with Salt	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	44% 440mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	36.7% 0.33mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	29% 0.67mg	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	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	23.6% 875g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean with Salt VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yardlong Bean with Salt versus 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids 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 Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 1 kilogram of Boiled Yardlong Bean with Salt has more Vitamin A, 2.2 times more Vitamin B1 and 9 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 1.6 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A
• Both Boiled and Drained Yardlong Bean with Salt as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yardlong Bean with Salt vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 1 kilogram of Boiled Yardlong Bean with Salt has 14.7 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 3.2 times more Magnesium, 3 times more Manganese, 1.2 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Selenium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Boiled Yardlong Bean with Salt and Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain similar levels of Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 1.4 times more Energy, 20.1 times more Omega 6 and 1.6 times more Carbohydrate than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Canned Corn, Sweet, White, Whole Kernel, Drained Solids offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Yardlong Bean with Salt as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3 in one kilogram.