Comparing Nutrients in 1 kilogram Yardlong Bean VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Yardlong Bean	Canned Orange Juice	Recommended Dietary Allowance
Energy	16.2% 470kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	1.6% 0.27g	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	84.7% 110g	130g per day for Men 19-50 years
Sugars	NA	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	NA	7.9% 3g	38g per day for Men 19-50 years
Protein	50% 28g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	24% 0.31mg	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	60% 240μg	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	334% 301mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Canned Orange Juice	Recommended Dietary Allowance
Calcium	50% 500mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	9.13% 0.21mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	1.8% 1μg	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	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	23.7% 879g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Bean VS Canned Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Yardlong Bean vs Canned Orange Juice:

• 1 kilogram of Yardlong Bean has 4.8 times more Vitamin A, 2.7 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B3 and 2.6 times more Vitamin B9 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 3.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Yardlong Bean.
• 1 kilogram of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Raw Yardlong Bean as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yardlong Bean vs Canned Orange Juice:

• 1 kilogram of Yardlong Bean has 5 times more Calcium, 2.2 times more Copper, 4.7 times more Iron, 4.4 times more Magnesium, 9.8 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium, 15 times more Selenium and 9.3 times more Zinc than Canned Orange Juice.
• Both Yardlong Bean and Canned Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yardlong Bean has 10 times more Omega 3 and 4.1 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.3 times more Carbohydrate than Raw Yardlong Bean.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3 and Protein
• Both Raw Yardlong Bean as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in one kilogram.