Comparing Nutrients in 500 calories Yardlong Beans VS Fried Tofu

Weight per 500 calories

• Yardlong Beans: 144g
• Fried Tofu: 185g

Yardlong Beans have 1.3 times more energy per 100g than Fried Tofu. It has high energy density when compared to other foods. Fried Tofu having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.95% 1.9g	38.5% 37.4g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89.2g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	6.95% 5.04g	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	41.7% 16g	19% 7.22g	38g per day for Men 19-50 years
Protein	62.6% 35g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0.48% 4.32μg	0.21% 1.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	7.12% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	1.16% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	14% 0.18mg	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	237% 948μg	12.5% 50μg	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	2.56% 2.3mg	0% 0mg	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	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Calcium	20% 199mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	82% 0.74mg	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	155% 12.4mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	116% 487mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	120% 2.77mg	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	115% 805mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	7.95% 270mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	96% 52.8μg	55μg per day for Men 19-50 years
Sodium	1.63% 24.5mg	1.98% 29.6mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.33% 12g	2.53% 94g	3700g per day for Men 19-50 years

Yardlong Beans VS Fried Tofu Nutrients Per 500 Kcal

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

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

• 500 calories of Yardlong Beans have 4.1 times more Vitamin B1, 3.7 times more Vitamin B2, 16.8 times more Vitamin B3, 8.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 19 times more Vitamin B9 than Fried Tofu.
• 500 calories of Fried Tofu have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Yardlong Beans as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yardlong Beans vs Fried Tofu:

• 500 calories of Yardlong Beans have 1.7 times more Copper, 1.4 times more Iron, 4.4 times more Magnesium, 1.5 times more Phosphorus, 6.2 times more Potassium and 1.4 times more Zinc than Fried Tofu.
• While 500 kcal of Fried Tofu contain 3.5 times more Calcium and 4.5 times more Selenium than Raw Yardlong Beans.
• Both Yardlong Beans and Fried Tofu contain similar levels of Manganese per 500 calories.
• 500 calories of Fried Tofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yardlong Beans have 5.4 times more Carbohydrate and 2.2 times more Fiber than Fried Tofu.
• While 500 kcal of Fried Tofu contain 19.8 times more Fat, 11.1 times more Saturated Fat, 6.7 times more Omega 3 and 41.9 times more Omega 6 than Raw Yardlong Beans.
• Both Yardlong Beans and Fried Tofu offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Yardlong Beans provide inadequate amounts of Omega 6