Comparing Nutrients in 500 calories Tamari VS Yardlong Beans

Weight per 500 calories

• Tamari: 833g
• Yardlong Beans: 144g

Raw Yardlong Beans have 5.8 times more energy per unit of mass than Soy sauce made from soy (tamari), which is high in comparison to other foods. Tamari having low energy density.

Discover which food has more nutrients per 500 calories - Tamari or Yardlong Beans?

Macros Ratio

	Protein	Fat	Carbs
Tamari	64%	1%	35%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Tamari	Yardlong Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	68.6% 89.2g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	17.5% 6.67g	41.7% 16g	38g per day for Men 19-50 years
Protein	156% 87.6g	62.6% 35g	56g per day for Men 19-50 years

Vitamins

	Tamari	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.48% 4.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	206% 33mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.7% 3.13mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	41% 0.53mg	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	37.5% 150μg	237% 948μg	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	0% 0mg	2.56% 2.3mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamari	Yardlong Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	141% 1.27mg	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	248% 20mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	116% 487mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	100% 2.3mg	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	155% 1083mg	115% 805mg	700mg per day for Men 19-50 years
Potassium	52% 1767mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	3103% 46550mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	15% 550g	0.33% 12g	3700g per day for Men 19-50 years

Tamari VS Yardlong Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tamari or Yardlong Beans?

Lets compare vitamin content per 500 calories of Tamari vs Yardlong Beans:

• 500 calories of Tamari have 3.7 times more Vitamin B2, 10.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Yardlong Beans.
• While 500 kcal of Raw Yardlong Beans contain 2.6 times more Vitamin B1 and 6.3 times more Vitamin B9 than Soy sauce made from soy (tamari).
• Both Soy sauce made from soy (tamari) as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tamari vs Yardlong Beans:

• 500 calories of Tamari have 1.6 times more Iron, 1.8 times more Manganese, 1.3 times more Phosphorus, 1900.3 times more Sodium and 45.3 times more Water than Yardlong Beans.
• While 500 kcal of Raw Yardlong Beans contain 1.5 times more Magnesium, 1.8 times more Selenium and 1.4 times more Zinc than Soy sauce made from soy (tamari).
• Both Tamari and Yardlong Beans contain similar levels of Calcium, Copper and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tamari have 2.5 times more Protein than Yardlong Beans.
• While 500 kcal of Raw Yardlong Beans contain 8.9 times more Omega 3, 1.9 times more Carbohydrate and 2.4 times more Fiber than Soy sauce made from soy (tamari).
• Both Tamari and Yardlong Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Tamari provide inadequate amounts of Omega 3
• Both Soy sauce made from soy (tamari) as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in 500 calories.