Comparing Nutrients in 5 ounces Fried Tofu VS Yardlong Beans

Macros Ratio

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

Macro Nutrients

	Fried Tofu	Yardlong Beans	Recommended Dietary Allowance
Energy	13% 383kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	83.7% 14.2g	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	9.66% 12.6g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	14.5% 5.53g	41% 15.6g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	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	9.57% 38.3μg	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	0% 0mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Yardlong Beans	Recommended Dietary Allowance
Calcium	52.7% 527mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	62.7% 0.56mg	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	86.3% 6.9mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	114% 479mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	58% 407mg	113% 792mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.82mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu VS Yardlong Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Fried Tofu 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 Fried Tofu vs Yardlong Beans:

• 5 oz of Raw Yardlong Beans contain 5.2 times more Vitamin B1, 4.7 times more Vitamin B2, 21.6 times more Vitamin B3, 11.1 times more Vitamin B5, 3.7 times more Vitamin B6 and 24.4 times more Vitamin B9 than Fried Tofu.
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin B3
• Both Fried Tofu as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fried Tofu vs Yardlong Beans:

• 5 ounces of Fried Tofu have 2.7 times more Calcium and 3.5 times more Selenium than Yardlong Beans.
• While 5 oz of Raw Yardlong Beans contain 2.2 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 1.9 times more Phosphorus, 7.9 times more Potassium and 1.8 times more Zinc than Fried Tofu.
• Both Fried Tofu and Yardlong Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fried Tofu have 15.4 times more Fat, 8.6 times more Saturated Fat, 5.2 times more Omega 3 and 32.6 times more Omega 6 than Yardlong Beans.
• While 5 oz of Raw Yardlong Beans contain 1.3 times more Energy, 7 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Fried Tofu.
• 5 ounces of Yardlong Beans provide inadequate amounts of Omega 6