Comparing Nutrients in 1 pound Okara VS Yardlong Beans

Macros Ratio

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

Macro Nutrients

	Okara	Yardlong Beans	Recommended Dietary Allowance
Energy	12% 345kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	6.13% 5.94g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	8.2% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.7% 55.5g	216% 281g	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	NA	131% 50g	38g per day for Men 19-50 years
Protein	28.5% 16g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Okara	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	335% 4.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	61% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	142% 7.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	129% 1.7mg	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	29.5% 118μg	746% 2985μg	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	8.06% 7.26mg	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

	Okara	Yardlong Beans	Recommended Dietary Allowance
Calcium	36.3% 363mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	443% 4mg	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	73.7% 5.9mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	365% 1533mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	314% 7.2mg	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	39% 272mg	362% 2536mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	154% 5248mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	144% 16mg	11mg per day for Men 19-50 years
Water	10% 370g	1.03% 38.2g	3700g per day for Men 19-50 years

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

• Raw Yardlong Beans contain 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, 25.3 times more Vitamin B9 and more Vitamin C than Okara.
• Both Okara as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Okara vs Yardlong Beans:

• Okara has 1.3 times more Selenium and 9.7 times more Water than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 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, 1.9 times more Sodium and 6.3 times more Zinc than Okara.

Comparison of macro-nutrients per 1 pound:

• Okara has 1.3 times more Fat and 2.2 times more Omega 6 than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 4.6 times more Energy, 1.8 times more Saturated Fat, 2.9 times more Omega 3, 5.1 times more Carbohydrate and 6.9 times more Protein than Okara.
• Both Okara as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.