Comparing Nutrients in 500 calories Koyadofu VS Yardlong Beans

Weight per 500 calories

• Koyadofu: 105g
• Yardlong Beans: 144g

Koyadofu has 1.4 times more energy per 100g than Yardlong Beans. It has very high energy density when compared to other foods. Raw Yardlong Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 32g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	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	8.1% 10.5g	68.6% 89.2g	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	20% 7.55g	41.7% 16g	38g per day for Men 19-50 years
Protein	98% 55g	62.6% 35g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	3.03% 27.3μg	0.48% 4.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	24% 96μg	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	0.82% 0.73mg	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	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

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Calcium	38% 382mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	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	127% 10mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	14.7% 62mg	116% 487mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	72.3% 506mg	115% 805mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	103% 57μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	0.42% 6.3mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	46.7% 5.14mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	0.16% 6.06g	0.33% 12g	3700g per day for Men 19-50 years

Koyadofu VS Yardlong Beans Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Yardlong Beans contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B3, 5.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.8 times more Vitamin B9 than Dried-frozen Tofu.
• Both Koyadofu and Yardlong Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Koyadofu have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Dried-frozen Tofu 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 Koyadofu vs Yardlong Beans:

• 500 calories of Koyadofu have 1.9 times more Calcium, 1.7 times more Manganese and 4.8 times more Selenium than Yardlong Beans.
• While 500 kcal of Raw Yardlong Beans contain 7.9 times more Magnesium, 1.6 times more Phosphorus and 79.5 times more Potassium than Dried-frozen Tofu.
• Both Koyadofu and Yardlong Beans contain similar levels of Copper, Iron and Zinc per 500 calories.
• 500 calories of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Koyadofu have 16.8 times more Fat, 9.4 times more Saturated Fat, 5.7 times more Omega 3, 35.7 times more Omega 6 and 1.6 times more Protein than Yardlong Beans.
• While 500 kcal of Raw Yardlong Beans contain 8.5 times more Carbohydrate and 2.1 times more Fiber than Dried-frozen Tofu.
• Both Koyadofu and Yardlong Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Koyadofu provide inadequate amounts of Carbohydrate
• 500 calories of Yardlong Beans provide inadequate amounts of Omega 6