Comparing Nutrients in 1 kilogram Yardlong Beans VS Okara

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Okara	18%	20%	62%

Macro Nutrients

	Yardlong Beans	Okara	Recommended Dietary Allowance
Energy	120% 3470kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	6.03% 1.93g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	476% 619g	94% 122g	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	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Okara	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	181% 2.35mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	312% 15.6mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	88.5% 1.15mg	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	65% 260μg	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	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

	Yardlong Beans	Okara	Recommended Dietary Allowance
Calcium	138% 1380mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	977% 8.8mg	222% 2mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	805% 3380mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	691% 16mg	176% 4.04mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	340% 11570mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	318% 35mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	22% 816g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Okara per 1 kg

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

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

• 1 kilogram of Yardlong Beans has 44.4 times more Vitamin B1, 11.8 times more Vitamin B2, 21.6 times more Vitamin B3, 17.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 25.3 times more Vitamin B9 than Okara.
• 1 kilogram of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Yardlong Beans as well as Okara 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 Okara:

• 1 kilogram of Yardlong Beans has 1.7 times more Calcium, 4.4 times more Copper, 6.6 times more Iron, 13 times more Magnesium, 3.9 times more Manganese, 9.3 times more Phosphorus, 5.4 times more Potassium and 6.3 times more Zinc than Okara.
• While 1 kg of Okara contains 1.3 times more Selenium and 9.7 times more Water than Raw Yardlong Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yardlong Beans has 4.6 times more Energy, 2.9 times more Omega 3, 5.1 times more Carbohydrate and 6.9 times more Protein than Okara.
• While 1 kg of Okara contains 2.2 times more Omega 6 than Raw Yardlong Beans.
• 1 kilogram of Yardlong Beans provide inadequate amounts of Omega 6