Comparing Nutrients in 1 kilogram Yokan VS Boiled Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Yokan	5%	0%	95%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Yokan	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	89.7% 2600kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 607g	187% 244g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	NA	218% 83g	38g per day for Men 19-50 years
Protein	58.8% 33g	146% 81.8g	56g per day for Men 19-50 years

Vitamins

	Yokan	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	59.2% 0.77mg	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	20% 80μg	215% 860μg	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	0% 0mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yokan	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	27% 270mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	299% 2.7mg	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	145% 11.6mg	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	142% 3.27mg	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	57% 400mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	127% 4330mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	9.6% 355g	17.8% 657g	3700g per day for Men 19-50 years

Nutrient Comparison: Yokan VS Boiled Black Turtle Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Yokan versus 1 kg of Boiled Black Turtle Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Yokan vs Boiled Black Turtle Beans:

• 1 kg of Boiled Black Turtle Beans contains 45 times more Vitamin B1, 14 times more Vitamin B2, 9.2 times more Vitamin B3, 2.6 times more Vitamin B5, 9.6 times more Vitamin B6 and 10.8 times more Vitamin B9 than Yokan, prepared from adzuki beans and sugar.
• 1 kilogram of Yokan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Yokan, prepared from adzuki beans and sugar as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yokan vs Boiled Black Turtle Beans:

• 1 kilogram of Yokan has 1.9 times more Selenium and 27.7 times more Sodium than Boiled Black Turtle Beans.
• While 1 kg of Boiled Black Turtle Beans contains 2 times more Calcium, 9.3 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 2.3 times more Manganese, 3.8 times more Phosphorus, 9.6 times more Potassium and 10.9 times more Zinc than Yokan, prepared from adzuki beans and sugar.
• 1 kilogram of Yokan lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yokan has 2 times more Energy and 2.5 times more Carbohydrate than Boiled Black Turtle Beans.
• While 1 kg of Boiled Black Turtle Beans contains 2.5 times more Protein than Yokan, prepared from adzuki beans and sugar.
• Both Yokan, prepared from adzuki beans and sugar as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in one kilogram.