Comparing Nutrients in 500 calories Yokan VS Black Beans

Weight per 500 calories

• Yokan: 192g
• Black Beans: 147g

Raw Black Beans have 1.3 times more energy per unit of mass than Yokan, prepared from adzuki beans and sugar, which is high in comparison to other foods. Yokan having high energy density.

Discover which food has more nutrients per 500 calories - Yokan or Black Beans?

Macros Ratio

	Protein	Fat	Carbs
Yokan	5%	0%	95%
Black Beans	25%	4%	71%

Macro Nutrients

	Yokan	Black Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	60% 22.7g	38g per day for Men 19-50 years
Protein	11.3% 6.33g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Yokan	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.8% 0.01mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.59% 0.008mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.015mg	32.3% 0.42mg	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	3.85% 15.4μg	163% 651μg	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	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	2.05% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.84% 8.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yokan	Black Beans	Recommended Dietary Allowance
Calcium	5.2% 52mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	137% 1.23mg	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	28% 2.23mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	67.6% 1.55mg	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	11% 77mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.5mg	64% 2174mg	3400mg per day for Men 19-50 years
Selenium	8.04% 4.42μg	8.53% 4.7μg	55μg per day for Men 19-50 years
Sodium	10.6% 160mg	0.49% 7.33mg	1500mg per day for Men 19-50 years
Zinc	1.22% 0.13mg	48.7% 5.35mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.44% 16g	3700g per day for Men 19-50 years

Yokan VS Black Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yokan or Black Beans?

Lets compare vitamin content per 500 calories of Yokan vs Black Beans:

• 500 kcal of Raw Black Beans contain 137.2 times more Vitamin B1, 36.8 times more Vitamin B2, 26.2 times more Vitamin B3, 6.9 times more Vitamin B5, 27.3 times more Vitamin B6 and 42.3 times more Vitamin B9 than Yokan, prepared from adzuki beans and sugar.
• 500 calories of Yokan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Yokan, prepared from adzuki beans and sugar as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yokan vs Black Beans:

• 500 calories of Yokan have 21.8 times more Sodium than Black Beans.
• While 500 kcal of Raw Black Beans contain 3.5 times more Calcium, 22.1 times more Copper, 3.3 times more Iron, 7.2 times more Magnesium, 5.8 times more Manganese, 6.7 times more Phosphorus, 25.1 times more Potassium and 39.8 times more Zinc than Yokan, prepared from adzuki beans and sugar.
• 500 calories of Yokan lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc
• Both Yokan, prepared from adzuki beans and sugar as well as Raw Black Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yokan have 1.3 times more Carbohydrate than Black Beans.
• While 500 kcal of Raw Black Beans contain 5 times more Protein than Yokan, prepared from adzuki beans and sugar.
• Both Yokan and Black Beans offer comparable quantities of Energy per 500 calories.
• Both Yokan, prepared from adzuki beans and sugar as well as Raw Black Beans provide inadequate amounts of Omega 6 in 500 calories.