Comparing Nutrients in 300 calories Boiled Yardlong Bean VS Carrots

Weight per 300 calories

• Boiled Yardlong Bean: 638g
• Carrots: 732g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Yardlong Bean or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Yardlong Bean	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	NA	54% 20.5g	38g per day for Men 19-50 years
Protein	29% 16g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Carrots	Recommended Dietary Allowance
Vitamin A	16.3% 147μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.02mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72% 287μg	34.8% 139μg	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	115% 103mg	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Carrots	Recommended Dietary Allowance
Calcium	28% 281mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	78% 6.26mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	45.5% 1.05mg	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	52% 364mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	54.4% 1851mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	17.4% 9.57μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	15% 558g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Yardlong Bean vs Carrots:

• Boiled and Drained Yardlong Bean has 1.5 times more Vitamin B2, 2.1 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 41.6 times more Vitamin A, 1.8 times more Vitamin B3, 6.1 times more Vitamin B5 and 6.6 times more Vitamin B6 than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Carrots have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained Yardlong Bean as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Yardlong Bean vs Carrots:

• Boiled and Drained Yardlong Bean has 2.8 times more Iron, 3.1 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus, 13.1 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.3 times more Potassium and 19.8 times more Sodium than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Carrots have similar amounts of Calcium, Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Yardlong Bean has 7.4 times more Omega 3 and 2.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 4.8 times more Omega 6 than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Yardlong Bean as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.