Comparing Nutrients in 1 kilogram Yardlong Bean VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Yardlong Bean	Boiled Garden Cress	Recommended Dietary Allowance
Energy	16.2% 470kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	7.65% 1.3g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	50% 28g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	258% 2320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	121% 1.57mg	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	93% 370μg	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	256% 230mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3195% 3834μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	50% 500mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	127% 1.14mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	162% 3.72mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	23.7% 879g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Bean VS Boiled Garden Cress per 1 kg

Compare the macro and micronutrient content in 1 kg of Yardlong Bean versus 1 kg of Boiled Garden Cress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Yardlong Bean vs Boiled Garden Cress:

• 1 kilogram of Yardlong Bean has 1.8 times more Vitamin B1 and 1.7 times more Vitamin B9 than Boiled Garden Cress.
• While 1 kg of Boiled and Drained Garden Cress contains 5.4 times more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B5 and 6.5 times more Vitamin B6 than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Garden Cress provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Yardlong Bean as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yardlong Bean vs Boiled Garden Cress:

• 1 kilogram of Yardlong Bean has 1.7 times more Magnesium, 1.2 times more Phosphorus, 1.7 times more Selenium and 2.5 times more Zinc than Boiled Garden Cress.
• While 1 kg of Boiled and Drained Garden Cress contains 2.4 times more Copper, 1.7 times more Iron, 1.8 times more Manganese and 1.5 times more Potassium than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Garden Cress contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Boiled Garden Cress lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yardlong Bean has 2.2 times more Carbohydrate and 1.5 times more Protein than Boiled Garden Cress.
• Both Yardlong Bean and Boiled Garden Cress offer comparable quantities of Omega 3 per one kilogram.
• Both Raw Yardlong Bean as well as Boiled and Drained Garden Cress provide inadequate amounts of Energy and Omega 6 in one kilogram.