Comparing Nutrients in 1 pound Boiled Yardlong Beans with Salt VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	18.5% 535kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	9.8% 3.13g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	90% 1.45g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	63.5% 10.8g	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	6.52% 8.5g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	67% 37.6g	65.4% 36.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	5.53% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	6.17% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	16.4% 0.21mg	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	17% 68μg	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	0.5% 0.45mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	19% 191mg	159% 1588mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	97% 0.88mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	119% 2.74mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	8.43% 312g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Raw Regular Tofu 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 Raw Regular Tofu 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 Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 pound of Boiled Yardlong Beans with Salt has 2.6 times more Vitamin B1, 1.2 times more Vitamin B2, 2.8 times more Vitamin B3, 5.9 times more Vitamin B5, 2 times more Vitamin B6 and 9.7 times more Vitamin B9 than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled Yardlong Beans with Salt as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Yardlong Beans with Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 pound of Boiled Yardlong Beans with Salt has 3.3 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium, 34.4 times more Sodium and 1.4 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 8.3 times more Calcium, 2 times more Iron and 3.2 times more Selenium than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Copper and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yardlong Beans with Salt has 1.6 times more Energy, 11.3 times more Carbohydrate and 12.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 10.6 times more Fat, 6 times more Saturated Fat, 3.6 times more Omega 3 and 22.7 times more Omega 6 than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber