Comparing Nutrients in 1 kilogram Yardlong Bean VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Yardlong Bean	Oranges with Peel	Recommended Dietary Allowance
Energy	16.2% 470kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	2.6% 0.44g	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	50% 28g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	50% 500mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	63.3% 0.57mg	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	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.7% 879g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Bean VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Yardlong Bean vs Oranges with Peel :

• 1 kilogram of Yardlong Bean has 3.3 times more Vitamin A, 2.2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 6 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.8 times more Vitamin C than Raw Yardlong Bean.
• Both Yardlong Bean and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Yardlong Bean as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Yardlong Bean vs Oranges with Peel :

• 1 kilogram of Yardlong Bean has 3.1 times more Magnesium, 2.7 times more Phosphorus, 1.2 times more Potassium, 2.1 times more Selenium and 3.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Calcium and 1.7 times more Iron than Raw Yardlong Bean.
• Both Yardlong Bean and Oranges with Peel contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yardlong Bean has 4.4 times more Omega 3 and 2.2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Energy and 1.9 times more Carbohydrate than Raw Yardlong Bean.
• 1 kilogram of Yardlong Bean provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Yardlong Bean as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.