Comparing Nutrients in 1 pound White Sweet Corn VS Boiled Yardlong Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Boiled Yardlong Bean with Salt	21%	2%	77%

Macro Nutrients

	White Sweet Corn	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Energy	13.5% 390kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	32% 41.6g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	32.2% 12.2g	NA	38g per day for Men 19-50 years
Protein	26% 14.6g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	8.37% 0.11mg	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	52% 209μg	51% 204μg	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	34.3% 31mg	81.6% 73.5mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	23.7% 0.21mg	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	29.5% 2.36mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	39.6% 0.91mg	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	57.7% 404mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	36% 1225mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.3% 345g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: White Sweet Corn VS Boiled Yardlong Bean with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of White Sweet Corn versus 1 lb of Boiled Yardlong Bean with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of White Sweet Corn vs Boiled Yardlong Bean with Salt:

• 1 pound of White Sweet Corn has 2.4 times more Vitamin B1, 2.7 times more Vitamin B3, 14.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled Yardlong Bean with Salt.
• While 1 lb of Boiled and Drained Yardlong Bean with Salt contains more Vitamin A, 1.7 times more Vitamin B2 and 2.4 times more Vitamin C than Raw White Sweet Corn.
• Both White Sweet Corn and Boiled Yardlong Bean with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of White Sweet Corn have insufficient amounts of Vitamin A
• 1 pound of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw White Sweet Corn as well as Boiled and Drained Yardlong Bean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for White Sweet Corn vs Boiled Yardlong Bean with Salt:

• 1 pound of White Sweet Corn has 1.6 times more Phosphorus and 1.3 times more Zinc than Boiled Yardlong Bean with Salt.
• While 1 lb of Boiled and Drained Yardlong Bean with Salt contains 22 times more Calcium, 1.9 times more Iron, 2.5 times more Selenium and 16 times more Sodium than Raw White Sweet Corn.
• Both White Sweet Corn and Boiled Yardlong Bean with Salt contain similar levels of Copper, Magnesium, Manganese, Potassium and Water per one pound.
• 1 pound of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Sweet Corn has 1.8 times more Energy, 22.6 times more Omega 6, 2.1 times more Carbohydrate and 1.3 times more Protein than Boiled Yardlong Bean with Salt.
• 1 pound of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy and Omega 6
• Both Raw White Sweet Corn as well as Boiled and Drained Yardlong Bean with Salt provide inadequate amounts of Omega 3 in one pound.