Comparing Nutrients in 5 ounces Arrowroot flour VS Boiled Yardlong Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Arrowroot flour	0%	0%	100%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Arrowroot flour	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	17.4% 506kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	23% 30g	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	12.7% 4.8g	14% 5.4g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Arrowroot flour	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.12% 0.001mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	10.4% 0.13mg	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	2.5% 9.92μg	51.7% 207μg	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	0.63% 0.57mg	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

	Arrowroot flour	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	35.4% 0.32mg	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	5.85% 0.47mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	30% 0.69mg	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	1% 7.1mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	0.46% 15.6mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.44% 16g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Arrowroot flour VS Boiled Yardlong Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Arrowroot flour versus 5 oz of Boiled Yardlong Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Arrowroot flour vs Boiled Yardlong Beans with Salt:

• 5 oz of Boiled Yardlong Beans with Salt contain 212 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 3.1 times more Vitamin B5, 19 times more Vitamin B6 and 20.9 times more Vitamin B9 than Arrowroot flour.
• 5 ounces of Arrowroot flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Arrowroot flour as well as Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Arrowroot flour vs Boiled Yardlong Beans with Salt:

• 5 oz of Boiled Yardlong Beans with Salt contain 5.6 times more Copper, 8 times more Iron, 32.7 times more Magnesium, 36.2 times more Phosphorus, 28.6 times more Potassium, 120.5 times more Sodium and 15.4 times more Zinc than Arrowroot flour.
• Both Arrowroot flour and Boiled Yardlong Beans with Salt contain similar levels of Calcium and Manganese per five ounces.
• 5 ounces of Arrowroot flour lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Arrowroot flour have 3 times more Energy and 4.2 times more Carbohydrate than Boiled Yardlong Beans with Salt.
• While 5 oz of Boiled Yardlong Beans with Salt contain 9.8 times more Omega 3 and 27.6 times more Protein than Arrowroot flour.
• Both Arrowroot flour and Boiled Yardlong Beans with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Arrowroot flour provide inadequate amounts of Omega 3 and Protein
• Both Arrowroot flour as well as Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6 in five ounces.