Comparing Nutrients in 1 kilogram Boiled Yardlong Beans with Salt VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	40.7% 1180kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	91% 29g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	841% 13.5g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	591% 100g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	68% 88.6g	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	103% 39g	38g per day for Men 19-50 years
Protein	148% 83g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	76% 0.99mg	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	67.5% 270μg	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	0% 0mg	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	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	42% 420mg	961% 9610mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	442% 3.98mg	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	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	650% 15mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	518% 285μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	181% 20mg	11mg per day for Men 19-50 years
Water	18.6% 688g	13.7% 505g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Fried Tofu, 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 Fried Tofu, 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 Fried Tofu, prepared with calcium sulfate:

• 1 kilogram of Boiled Yardlong Beans with Salt has 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.4 times more Vitamin B9 than Fried Tofu, prepared with calcium sulfate.
• Both Boiled Yardlong Beans with Salt and Fried Tofu, prepared with calcium sulfate provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3
• Both Boiled Yardlong Beans with Salt as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yardlong Beans with Salt vs Fried Tofu, prepared with calcium sulfate:

• 1 kilogram of Boiled Yardlong Beans with Salt has 2.2 times more Potassium and 15.1 times more Sodium than Fried Tofu, prepared with calcium sulfate.
• While 1 kg of Fried Tofu, prepared with calcium sulfate contains 22.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 3.1 times more Manganese, 1.6 times more Phosphorus, 10.2 times more Selenium and 1.8 times more Zinc than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Fried Tofu, prepared with calcium sulfate contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yardlong Beans with Salt has 2.4 times more Carbohydrate than Fried Tofu, prepared with calcium sulfate.
• While 1 kg of Fried Tofu, prepared with calcium sulfate contains 2.3 times more Energy, 44.8 times more Fat, 25.2 times more Saturated Fat, 15.3 times more Omega 3, 95.7 times more Omega 6 and 2.3 times more Protein than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Fried Tofu, prepared with calcium sulfate offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6