Comparing Nutrients in 1 kilogram Boiled Yardlong Beans with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	40.7% 1180kcal	162% 4700kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	313% 303g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	137% 44g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	1265% 20.2g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	888% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	64% 83g	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	100% 38g	31.6% 12g	38g per day for Men 19-50 years
Protein	148% 83g	936% 524g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	412% 4.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	220% 2.86mg	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	365% 1460μg	230% 920μg	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	4.44% 4mg	7.78% 7mg	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

	Boiled Yardlong Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	42% 420mg	2134% 21340mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	1310% 11.8mg	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	330% 26.4mg	1216% 97mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	431% 1810mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	1604% 37mg	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	259% 1810mg	690% 4830mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	987% 543μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	445% 49mg	11mg per day for Men 19-50 years
Water	18.6% 688g	1.56% 57.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yardlong Beans with Salt versus 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Yardlong Beans with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 kilogram of Boiled Yardlong Beans with Salt has 1.6 times more Vitamin B9 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 2.3 times more Vitamin B1, 5 times more Vitamin B2, 2.2 times more Vitamin B3 and 3 times more Vitamin B6 than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide similar amounts of Vitamin B5 per one kilogram.
• Both Boiled Yardlong Beans with Salt as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yardlong Beans with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 kilogram of Boiled Yardlong Beans with Salt has 15.8 times more Potassium and 40.2 times more Sodium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 50.8 times more Calcium, 5.2 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 7.6 times more Manganese, 2.7 times more Phosphorus, 19.4 times more Selenium and 4.5 times more Zinc than Boiled Yardlong Beans with Salt.
• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yardlong Beans with Salt has 2.5 times more Carbohydrate and 3.2 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 4 times more Energy, 67.4 times more Fat, 37.8 times more Saturated Fat, 23 times more Omega 3, 143.8 times more Omega 6 and 6.3 times more Protein than Boiled Yardlong Beans with Salt.
• 1 kilogram of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6