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

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Yardlong Bean	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.2% 470kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	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	64.2% 83.5g	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	50% 28g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	155% 620μg	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	209% 188mg	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

	Yardlong Bean	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	50% 500mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	58.8% 4.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	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	84.3% 590mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	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	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	23.7% 879g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Yardlong Bean has more Vitamin A, 1.8 times more Vitamin B2 and 15.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B3, 4 times more Vitamin B5 and 4.3 times more Vitamin B6 than Raw Yardlong Bean.
• Both Raw Yardlong Bean and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Raw Yardlong Bean as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Yardlong Bean has 1.3 times more Selenium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Calcium, 6 times more Copper, 6.3 times more Iron, 1.6 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Raw Yardlong Bean.
• Both Raw Yardlong Bean and Boiled California Red Kidney Beans have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yardlong Bean has 2.2 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.6 times more Energy, 2.7 times more Carbohydrate and 3.3 times more Protein than Raw Yardlong Bean.
• Both Raw Yardlong Bean as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.