Comparing Nutrients in 5 ounces Yardlong Bean VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Yardlong Bean	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.8% 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	9.1% 12g	10% 13g	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	NA	NA	38g per day for Men 19-50 years
Protein	7.1% 3.97g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	6.77% 61μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	2.6% 0.034mg	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	22% 88μg	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	29.6% 26.6mg	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	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

	Yardlong Bean	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	7.1% 71mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	7.4% 0.067mg	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	8.33% 0.67mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	12% 83.6mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.35% 124g	3700g per day for Men 19-50 years

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

• Raw Yardlong Bean has 1.9 times more Vitamin A, 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Boiled and Drained Yardlong Bean.
• While Boiled and Drained Yardlong Bean contains 1.5 times more Vitamin B3 than Raw Yardlong Bean.
• Both Raw Yardlong Bean and Boiled and Drained Yardlong Bean have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 5 oz.
• Both Raw Yardlong Bean 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 Yardlong Bean vs Boiled Yardlong Bean:

• Boiled and Drained Yardlong Bean contains 2.1 times more Iron than Raw Yardlong Bean.
• Both Raw Yardlong Bean and Boiled and Drained Yardlong Bean have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Yardlong Bean has 4.1 times more Omega 3 than Boiled and Drained Yardlong Bean.
• Both Raw Yardlong Bean and Boiled and Drained Yardlong Bean have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw Yardlong Bean as well as Boiled and Drained Yardlong Bean have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.