Comparing Nutrients in 1 kilogram Boiled Yardlong Bean with Salt VS Boiled Young Winged Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Boiled Young Winged Bean with Salt	53%	15%	32%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	9.18% 1.56g	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	24.7% 32g	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	NA	38g per day for Men 19-50 years
Protein	45% 25.3g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	40.8% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	63% 0.82mg	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	87.5% 350μg	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	109% 98mg	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 Young Winged Bean with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	41% 0.37mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	68.7% 1.58mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.6% 875g	24.4% 901g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean with Salt VS Boiled Young Winged Bean with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yardlong Bean with Salt versus 1 kg of Boiled Young Winged Bean with Salt 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 Young Winged Bean with Salt:

• 1 kilogram of Boiled Yardlong Bean with Salt has 5.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Young Winged Bean with Salt.
• While 1 kg of Boiled and Drained Young Winged Bean with Salt contains 3.4 times more Vitamin B6 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Boiled Young Winged Bean with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B6
• 1 kilogram of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Yardlong Bean with Salt as well as Boiled and Drained Young Winged Bean with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yardlong Bean with Salt vs Boiled Young Winged Bean with Salt:

• 1 kilogram of Boiled Yardlong Bean with Salt has 1.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Selenium and 1.3 times more Zinc than Boiled Young Winged Bean with Salt.
• While 1 kg of Boiled and Drained Young Winged Bean with Salt contains 1.4 times more Calcium than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Boiled Young Winged Bean with Salt contain similar levels of Iron, Potassium, Sodium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yardlong Bean with Salt has 2.9 times more Carbohydrate than Boiled Young Winged Bean with Salt.
• While 1 kg of Boiled and Drained Young Winged Bean with Salt contains 2.1 times more Protein than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled and Drained Yardlong Bean with Salt as well as Boiled and Drained Young Winged Bean with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.