Comparing Nutrients in 1 kilogram Yardlong Beans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Yardlong Beans	Dried Beechnuts	Recommended Dietary Allowance
Energy	120% 3470kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	179% 57g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	476% 619g	258% 335g	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	NA	38g per day for Men 19-50 years
Protein	434% 243g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	181% 2.35mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	312% 15.6mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	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 Beans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	138% 1380mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	977% 8.8mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	805% 3380mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	691% 16mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	340% 11570mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	318% 35mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Yardlong Beans vs Dried Beechnuts:

• 1 kilogram of Yardlong Beans has 2.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.8 times more Vitamin B9 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 9.7 times more Vitamin C than Raw Yardlong Beans.
• 1 kilogram of Yardlong Beans have insufficient amounts of Vitamin C
• Both Raw Yardlong Beans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Yardlong Beans vs Dried Beechnuts:

• 1 kilogram of Yardlong Beans has 138 times more Calcium, 1.3 times more Copper, 3.5 times more Iron, more Magnesium, more Phosphorus and 9.7 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.2 times more Sodium than Raw Yardlong Beans.
• Both Yardlong Beans and Dried Beechnuts contain similar levels of Manganese and Potassium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yardlong Beans has 1.8 times more Carbohydrate and 3.9 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Energy, 38.2 times more Fat, 16.9 times more Saturated Fat, 6.6 times more Omega 3 and 59.7 times more Omega 6 than Raw Yardlong Beans.
• 1 kilogram of Yardlong Beans provide inadequate amounts of Omega 6