Comparing Nutrients in 5 ounces Boiled Yardlong Bean VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Cucumber	14%	5%	81%

Macro Nutrients

	Boiled Yardlong Bean	Cucumber	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	NA	3.27% 2.37g	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	1.7% 1.23g	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	% 1.08g	g per day for Men 19-50 years
Sucrose	NA	% 0.043g	g per day for Men 19-50 years
Fiber	NA	1.87% 0.71g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Cucumber	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.55% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.8μg	2.5% 9.92μg	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	25.5% 23mg	4.4% 3.97mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Cucumber	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	6.46% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.046% 1.84μg	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	17.4% 1.4mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.28mg	4.87% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	11.7% 5.27μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.5% 80.8mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean VS Cucumber per 5 oz

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

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

• 5 ounces of Boiled Yardlong Bean have 4.6 times more Vitamin A, 3.1 times more Vitamin B1, 3 times more Vitamin B2, 6.4 times more Vitamin B3, 6.4 times more Vitamin B9 and 5.8 times more Vitamin C than Cucumber.
• While 5 oz of Raw Whole Cucumber contain 5.1 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Yardlong Bean.
• 5 ounces of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 5 ounces of Cucumber have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Boiled and Drained Yardlong Bean as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Yardlong Bean have 2.8 times more Calcium, 3.5 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 5 times more Selenium and 1.8 times more Zinc than Cucumber.
• Both Boiled Yardlong Bean and Cucumber contain similar levels of Copper and Water per five ounces.
• 5 ounces of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yardlong Bean have 2.5 times more Carbohydrate and 3.9 times more Protein than Cucumber.
• 5 ounces of Cucumber provide inadequate amounts of Protein
• Both Boiled and Drained Yardlong Bean as well as Raw Whole Cucumber provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.