Comparing Nutrients in 1 kilogram Boiled Yardlong Beans with Salt VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	40.7% 1180kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	49.3% 47.8g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	199% 3.2g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	148% 83g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Raw Regular 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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	36% 0.47mg	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	37.5% 150μg	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	1.1% 1mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	42% 420mg	350% 3500mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	214% 1.93mg	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	670% 53.6mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	263% 6.05mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	18.6% 688g	23% 846g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Raw Regular 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 Raw Regular 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 Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Boiled Yardlong Beans with Salt has 2.6 times more Vitamin B1, 1.2 times more Vitamin B2, 2.8 times more Vitamin B3, 5.9 times more Vitamin B5, 2 times more Vitamin B6 and 9.7 times more Vitamin B9 than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled Yardlong Beans with Salt as well as Raw Regular 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 Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Boiled Yardlong Beans with Salt has 3.3 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium, 34.4 times more Sodium and 1.4 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 8.3 times more Calcium, 2 times more Iron and 3.2 times more Selenium than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Copper and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yardlong Beans with Salt has 1.6 times more Energy, 11.3 times more Carbohydrate and 12.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 10.6 times more Fat, 6 times more Saturated Fat, 3.6 times more Omega 3 and 22.7 times more Omega 6 than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber