Comparing Nutrients in 1 pound Fried Tofu VS Boiled Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Boiled Yardlong Beans	27%	3%	70%

Macro Nutrients

	Fried Tofu	Boiled Yardlong Beans	Recommended Dietary Allowance
Energy	42.2% 1225kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	94% 92g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.2g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	268% 45.6g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	73.6% 96g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	46.6% 17.7g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	152% 85.4g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Boiled Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	33% 0.43mg	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	30.6% 122μg	166% 662μg	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	2% 1.8mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Boiled Yardlong Beans	Recommended Dietary Allowance
Calcium	169% 1687mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	113% 1.02mg	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	276% 22mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	96% 2.2mg	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	186% 1302mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	6.2% 229g	8.43% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu VS Boiled Yardlong Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Fried Tofu vs Boiled Yardlong Beans:

• 1 lb of Boiled Yardlong Beans contains 1.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.4 times more Vitamin B9 than Fried Tofu.
• Both Fried Tofu and Boiled Yardlong Beans provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Fried Tofu have insufficient amounts of Vitamin B3
• Both Fried Tofu as well as Boiled Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Fried Tofu vs Boiled Yardlong Beans:

• 1 pound of Fried Tofu has 8.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 3.1 times more Manganese, 1.6 times more Phosphorus, 10.2 times more Selenium and 1.8 times more Zinc than Boiled Yardlong Beans.
• While 1 lb of Boiled Yardlong Beans contains 1.6 times more Magnesium and 2.2 times more Potassium than Fried Tofu.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fried Tofu has 2.3 times more Energy, 44.8 times more Fat, 25.2 times more Saturated Fat, 15.3 times more Omega 3, 95.7 times more Omega 6 and 2.3 times more Protein than Boiled Yardlong Beans.
• While 1 lb of Boiled Yardlong Beans contains 2.4 times more Carbohydrate than Fried Tofu.
• Both Fried Tofu and Boiled Yardlong Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Yardlong Beans provide inadequate amounts of Omega 6