Comparing Nutrients in 1 kilogram Yardlong Beans VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Yardlong Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	120% 3470kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	476% 619g	172% 224g	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	289% 110g	245% 93g	38g per day for Men 19-50 years
Protein	434% 243g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	739% 8.87mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	181% 2.35mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	312% 15.6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	80% 1.04mg	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	1645% 6580μg	185% 740μg	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	17.8% 16mg	13.3% 12mg	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

	Yardlong Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	138% 1380mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	977% 8.8mg	321% 2.9mg	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	1076% 86mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	805% 3380mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	691% 16mg	138% 3.18mg	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	799% 5590mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	340% 11570mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	318% 35mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Yardlong Beans versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Yardlong Beans vs Boiled California Red Kidney Beans:

• 1 kilogram of Yardlong Beans has 6.9 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 7.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 8.9 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Raw Yardlong Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yardlong Beans vs Boiled California Red Kidney Beans:

• 1 kilogram of Yardlong Beans has 2.1 times more Calcium, 3 times more Copper, 2.9 times more Iron, 7 times more Magnesium, 5 times more Manganese, 4.1 times more Phosphorus, 2.8 times more Potassium, 6.8 times more Selenium and 4.1 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yardlong Beans has 2.8 times more Energy, 8.1 times more Omega 3, 2.8 times more Carbohydrate and 2.7 times more Protein than Boiled California Red Kidney Beans.
• Both Yardlong Beans and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one kilogram.
• Both Raw Yardlong Beans as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.