Comparing Nutrients in 1 pound Koyadofu VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Energy	74.6% 2164kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	6.13% 5.94g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	574% 9.2g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	403% 68.5g	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	35% 45.5g	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	86% 32.7g	131% 50g	38g per day for Men 19-50 years
Protein	425% 238g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	13% 118μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	335% 4.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	61% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.9mg	142% 7.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	104% 417μg	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	3.53% 3.18mg	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

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Calcium	165% 1651mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	594% 5.35mg	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	552% 44mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	365% 1533mg	420mg per day for Men 19-50 years
Manganese	728% 16.7mg	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	313% 2191mg	362% 2536mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	154% 5248mg	3400mg per day for Men 19-50 years
Selenium	448% 246μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	144% 16mg	11mg per day for Men 19-50 years
Water	0.71% 26.2g	1.03% 38.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Koyadofu VS Yardlong Beans per 1 lb

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

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

• 1 pound of Koyadofu has 8.7 times more Vitamin A and 1.3 times more Vitamin B2 than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 1.8 times more Vitamin B1, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.2 times more Vitamin B9 than Dried-frozen Tofu.
• 1 pound of Yardlong Beans have insufficient amounts of Vitamin A
• Both Dried-frozen Tofu as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Koyadofu vs Yardlong Beans:

• 1 pound of Koyadofu has 2.6 times more Calcium, 1.3 times more Copper, 2.3 times more Manganese, 6.6 times more Selenium and 1.4 times more Zinc than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 5.7 times more Magnesium and 57.9 times more Potassium than Dried-frozen Tofu.
• Both Koyadofu and Yardlong Beans contain similar levels of Iron and Phosphorus per one pound.
• 1 pound of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Koyadofu has 1.4 times more Energy, 23.2 times more Fat, 12.9 times more Saturated Fat, 7.8 times more Omega 3, 49 times more Omega 6 and 2.2 times more Protein than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 6.2 times more Carbohydrate and 1.5 times more Fiber than Dried-frozen Tofu.
• 1 pound of Yardlong Beans provide inadequate amounts of Omega 6