Comparing Nutrients in 5 ounces Koyadofu VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Energy	23.3% 676kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	67.5% 87.8g	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	27% 10.2g	41% 15.6g	38g per day for Men 19-50 years
Protein	133% 74.4g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	40.5% 0.53mg	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	32.6% 130μg	233% 933μg	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	1.1% 0.99mg	2.5% 2.27mg	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

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Calcium	51.6% 516mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	138% 1.25mg	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	172% 13.8mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	114% 479mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	98% 2.25mg	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	98% 685mg	113% 792mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Koyadofu VS Yardlong Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Koyadofu vs Yardlong Beans:

• 5 ounces of Koyadofu have 8.7 times more Vitamin A and 1.3 times more Vitamin B2 than Yardlong Beans.
• While 5 oz of Raw Yardlong Beans contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.2 times more Vitamin B9 than Dried-frozen Tofu.
• 5 ounces of Yardlong Beans have insufficient amounts of Vitamin A
• Both Dried-frozen Tofu as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Koyadofu vs Yardlong Beans:

• 5 ounces of Koyadofu have 2.6 times more Calcium, 1.3 times more Copper, 2.3 times more Manganese, 6.6 times more Selenium and 1.4 times more Zinc than Yardlong Beans.
• While 5 oz of Raw Yardlong Beans contain 5.7 times more Magnesium and 57.9 times more Potassium than Dried-frozen Tofu.
• Both Koyadofu and Yardlong Beans contain similar levels of Iron and Phosphorus per five ounces.
• 5 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Koyadofu have 1.4 times more Energy, 23.2 times more Fat, 12.9 times more Saturated Fat, 7.8 times more Omega 3, 49 times more Omega 6 and 2.2 times more Protein than Yardlong Beans.
• While 5 oz of Raw Yardlong Beans contain 6.2 times more Carbohydrate and 1.5 times more Fiber than Dried-frozen Tofu.
• 5 ounces of Yardlong Beans provide inadequate amounts of Omega 6