Comparing Nutrients in 5 ounces Carrots VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Carrots	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	2% 58kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	10% 13g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	2.35% 1.3g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	132% 1184μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	16% 63.8μg	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	9.3% 8.36mg	25.5% 23mg	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	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	7.4% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	12.4% 0.28mg	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	7.1% 49.6mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.35% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Boiled Yardlong Bean:

• Raw Carrots have 36.3 times more Vitamin A, 1.6 times more Vitamin B3, 5.4 times more Vitamin B5 and 5.8 times more Vitamin B6 than Boiled and Drained Yardlong Bean.
• While Boiled and Drained Yardlong Bean contains 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Boiled Yardlong Bean:

• Raw Carrots have 17.3 times more Sodium than Boiled and Drained Yardlong Bean.
• While Boiled and Drained Yardlong Bean contains 1.3 times more Calcium, 3.3 times more Iron, 3.5 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 15 times more Selenium and 1.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yardlong Bean have similar amounts of Copper, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Yardlong Bean contains 8.5 times more Omega 3 and 2.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yardlong Bean have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Carrots as well as Boiled and Drained Yardlong Bean have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.