Comparing Nutrients in 1 pound Boiled Yardlong Beans with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	18.5% 535kcal	73.5% 2132kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	62% 20g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	574% 9.2g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	403% 68.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	29% 37.6g	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	45.4% 17.2g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	67% 37.6g	425% 238g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	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	80% 0.96mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	100% 1.3mg	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	166% 662μg	104% 417μg	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	2% 1.8mg	3.53% 3.18mg	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

	Boiled Yardlong Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	19% 191mg	968% 9680mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	594% 5.35mg	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	150% 12mg	552% 44mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	195% 821mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	728% 16.7mg	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	117% 821mg	313% 2191mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	448% 246μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	8.43% 312g	0.71% 26.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Yardlong Beans with Salt versus 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Yardlong Beans with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 pound of Boiled Yardlong Beans with Salt has 1.6 times more Vitamin B9 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 2.3 times more Vitamin B1, 5 times more Vitamin B2, 2.2 times more Vitamin B3 and 3 times more Vitamin B6 than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide similar amounts of Vitamin B5 per one pound.
• Both Boiled Yardlong Beans with Salt as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Yardlong Beans with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 pound of Boiled Yardlong Beans with Salt has 15.8 times more Potassium and 40.2 times more Sodium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 50.8 times more Calcium, 5.2 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 7.6 times more Manganese, 2.7 times more Phosphorus, 19.4 times more Selenium and 4.5 times more Zinc than Boiled Yardlong Beans with Salt.
• 1 pound of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yardlong Beans with Salt has 2.5 times more Carbohydrate and 3.2 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 4 times more Energy, 67.4 times more Fat, 37.8 times more Saturated Fat, 23 times more Omega 3, 143.8 times more Omega 6 and 6.3 times more Protein than Boiled Yardlong Beans with Salt.
• 1 pound of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6