Comparing Nutrients in 500 calories Boiled Yardlong Bean VS Garden Cress

Weight per 500 calories

• Boiled Yardlong Bean: 1064g
• Garden Cress: 1563g

Boiled Yardlong Bean has 1.5 times more energy per 100g than Garden Cress. It has low energy density when compared to other foods. Raw Garden Cress having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Yardlong Bean or Garden Cress?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Garden Cress	27%	16%	57%

Macro Nutrients

	Boiled Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	74.2% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	14% 2.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	66% 86g	130g per day for Men 19-50 years
Sugars	NA	95% 68.8g	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	NA	45.2% 17g	38g per day for Men 19-50 years
Protein	48% 27g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Vitamin A	27% 245μg	601% 5406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	313% 4.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	98% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	75.6% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	297% 3.86mg	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	120% 479μg	313% 1250μg	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	191% 172mg	1198% 1078mg	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	73% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7056% 8467μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Calcium	47% 468mg	127% 1266mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	295% 2.66mg	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	130% 10.4mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	106% 447mg	141% 594mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	376% 8.64mg	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	86.6% 606mg	170% 1188mg	700mg per day for Men 19-50 years
Potassium	91% 3085mg	278% 9469mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	14.6% 219mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25% 931g	37.8% 1397g	3700g per day for Men 19-50 years

Boiled Yardlong Bean VS Garden Cress Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Yardlong Bean or Garden Cress?

Lets compare vitamin content per 500 calories of Boiled Yardlong Bean vs Garden Cress:

• 500 kcal of Raw Garden Cress contain 22.1 times more Vitamin A, 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 2.3 times more Vitamin B3, 7 times more Vitamin B5, 15.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.3 times more Vitamin C than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Yardlong Bean vs Garden Cress:

• 500 kcal of Raw Garden Cress contain 2.7 times more Calcium, 5.3 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 2 times more Phosphorus, 3.1 times more Potassium, 5.1 times more Sodium and 1.5 times more Water than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Garden Cress contain similar levels of Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Garden Cress contain 10.3 times more Fat, 6.6 times more Omega 3, 9.3 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Garden Cress offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Yardlong Bean provide inadequate amounts of Omega 6