Comparing Nutrients in 1 kilogram Yardlong Beans VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Yardlong Beans	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	120% 3470kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	16.7% 5.33g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	476% 619g	9.08% 12g	130g per day for Men 19-50 years
Sugars	NA	9.66% 7g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	434% 243g	128% 71.7g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	181% 2.35mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	312% 15.6mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	40% 0.52mg	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	110% 440μg	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	2.22% 2mg	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	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	138% 1380mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	977% 8.8mg	174% 1.57mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	805% 3380mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	691% 16mg	169% 3.9mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	340% 11570mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	318% 35mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	23.6% 873g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) per 1 kg

Compare the macro and micronutrient content in 1 kg of Yardlong Beans versus 1 kg of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Yardlong Beans vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Yardlong Beans has 18.9 times more Vitamin B1, 6.4 times more Vitamin B2, 4 times more Vitamin B3, 30.6 times more Vitamin B5, 7.1 times more Vitamin B6 and 15 times more Vitamin B9 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 1 kilogram of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5
• Both Raw Yardlong Beans as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Yardlong Beans has 1.2 times more Calcium, 5.6 times more Copper, 7.8 times more Iron, 12.5 times more Magnesium, 4.1 times more Manganese, 6.1 times more Phosphorus, 9.6 times more Potassium and 5.5 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 10.4 times more Water than Raw Yardlong Beans.
• Both Yardlong Beans and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yardlong Beans has 5.7 times more Energy, 52.5 times more Carbohydrate, 55 times more Fiber and 3.4 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.8 times more Fat and 6 times more Omega 6 than Raw Yardlong Beans.
• Both Yardlong Beans and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Yardlong Beans provide inadequate amounts of Omega 6
• 1 kilogram of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber