Comparing Nutrients in 1 pound Yardlong Bean VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Yardlong Bean	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	7.35% 213kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	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	29% 38g	32% 41.6g	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	NA	38g per day for Men 19-50 years
Protein	22.7% 12.7g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	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	70.3% 281μg	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	95% 85.3mg	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	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

	Yardlong Bean	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	22.7% 227mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	26.6% 2.13mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	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	38.2% 268mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10.8% 398g	10.7% 397g	3700g per day for Men 19-50 years

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

• Raw Yardlong Bean has 1.9 times more Vitamin A, 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Boiled and Drained Yardlong Bean.
• While Boiled and Drained Yardlong Bean contains 1.5 times more Vitamin B3 than Raw Yardlong Bean.
• Both Raw Yardlong Bean and Boiled and Drained Yardlong Bean have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 1 lb.
• Both Raw Yardlong Bean as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Yardlong Bean vs Boiled Yardlong Bean:

• Boiled and Drained Yardlong Bean contains 2.1 times more Iron than Raw Yardlong Bean.
• Both Raw Yardlong Bean and Boiled and Drained Yardlong Bean have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Yardlong Bean has 4.1 times more Omega 3 than Boiled and Drained Yardlong Bean.
• Both Raw Yardlong Bean and Boiled and Drained Yardlong Bean have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Raw Yardlong Bean as well as Boiled and Drained Yardlong Bean have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.