Comparing Nutrients in 1 pound Yardlong Bean VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Garden Cress	27%	16%	57%

Macro Nutrients

	Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Energy	7.35% 213kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	27.5% 20g	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	13% 5g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	174% 1569μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	86% 1.12mg	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	70.3% 281μg	91% 363μg	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	95% 85.3mg	348% 313mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2048% 2458μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Calcium	22.7% 227mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	85.7% 0.77mg	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	26.6% 2.13mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	109% 2.5mg	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	38.2% 268mg	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	81% 2749mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Bean VS Garden Cress per 1 lb

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

Lets compare vitamin content per 1 pound of Yardlong Bean vs Garden Cress:

• 1 pound of Yardlong Bean has 1.3 times more Vitamin B1 than Garden Cress.
• While 1 lb of Raw Garden Cress contains 8 times more Vitamin A, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 4.4 times more Vitamin B5, 10.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.7 times more Vitamin C than Raw Yardlong Bean.
• 1 pound of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Yardlong Bean as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Yardlong Bean vs Garden Cress:

• 1 pound of Yardlong Bean has 1.7 times more Selenium and 1.6 times more Zinc than Garden Cress.
• While 1 lb of Raw Garden Cress contains 1.6 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 2.7 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Potassium than Raw Yardlong Bean.
• Both Yardlong Bean and Garden Cress contain similar levels of Magnesium and Water per one pound.
• 1 pound of Garden Cress lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yardlong Bean has 1.5 times more Carbohydrate than Garden Cress.
• Both Yardlong Bean and Garden Cress offer comparable quantities of Omega 3 and Protein per one pound.
• Both Raw Yardlong Bean as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in one pound.