Comparing Nutrients in 1 kilogram Boiled Yardlong Bean with Salt VS Cooked Yam, Boiled, Drained, Or Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.94% 0.5g	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	208% 270g	130g per day for Men 19-50 years
Sugars	NA	6.76% 4.9g	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	103% 39g	38g per day for Men 19-50 years
Protein	45% 25.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	175% 2.28mg	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	40% 160μg	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	134% 121mg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	169% 1.52mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	161% 3.7mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	197% 6700mg	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	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.6% 875g	19% 701g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean with Salt VS Cooked Yam, Boiled, Drained, Or Baked with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yardlong Bean with Salt versus 1 kg of Cooked Yam, Boiled, Drained, Or Baked 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 Cooked Yam, Boiled, Drained, Or Baked with Salt:

• 1 kilogram of Boiled Yardlong Bean with Salt has 3.8 times more Vitamin A, 3.5 times more Vitamin B2, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 1 kg of Cooked Yam, Boiled, Drained, Or Baked with Salt contains 6.1 times more Vitamin B5 and 9.5 times more Vitamin B6 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Cooked Yam, Boiled, Drained, Or Baked 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 B5 and Vitamin B6
• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Yardlong Bean with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yardlong Bean with Salt vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• 1 kilogram of Boiled Yardlong Bean with Salt has 3.1 times more Calcium, 1.9 times more Iron, 2.3 times more Magnesium, 2.1 times more Selenium, 1.8 times more Zinc and 1.2 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 1 kg of Cooked Yam, Boiled, Drained, Or Baked with Salt contains 3.2 times more Copper, 1.8 times more Manganese and 2.3 times more Potassium than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt contain similar levels of Phosphorus and Sodium per one kilogram.
• 1 kilogram of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yardlong Bean with Salt has 1.7 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 1 kg of Cooked Yam, Boiled, Drained, Or Baked with Salt contains 2.4 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Yardlong Bean with Salt.
• 1 kilogram of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Yardlong Bean with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.