Comparing Nutrients in 5 ounces Boiled Yardlong Beans with Salt VS Arrowroot flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Arrowroot flour	0%	0%	100%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Arrowroot flour	Recommended Dietary Allowance
Energy	5.77% 167kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	96% 125g	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	14% 5.4g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	21% 11.8g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Arrowroot flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	0.55% 0.007mg	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	51.7% 207μg	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	0.63% 0.57mg	0% 0mg	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

	Boiled Yardlong Beans with Salt	Arrowroot flour	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	6.3% 0.057mg	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	46.8% 3.74mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	29% 0.67mg	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	36.7% 257mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	0.46% 15.6mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.64% 98g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Arrowroot flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Yardlong Beans with Salt vs Arrowroot flour:

• 5 ounces of Boiled Yardlong Beans with Salt have 212 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 3.1 times more Vitamin B5, 19 times more Vitamin B6 and 20.9 times more Vitamin B9 than Arrowroot flour.
• 5 ounces of Arrowroot flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Yardlong Beans with Salt as well as Arrowroot flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Yardlong Beans with Salt vs Arrowroot flour:

• 5 ounces of Boiled Yardlong Beans with Salt have 5.6 times more Copper, 8 times more Iron, 32.7 times more Magnesium, 36.2 times more Phosphorus, 28.6 times more Potassium, 120.5 times more Sodium and 15.4 times more Zinc than Arrowroot flour.
• Both Boiled Yardlong Beans with Salt and Arrowroot flour contain similar levels of Calcium and Manganese per five ounces.
• 5 ounces of Arrowroot flour lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yardlong Beans with Salt have 9.8 times more Omega 3 and 27.6 times more Protein than Arrowroot flour.
• While 5 oz of Arrowroot flour contain 3 times more Energy and 4.2 times more Carbohydrate than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Arrowroot flour offer comparable quantities of Fiber per five ounces.
• 5 ounces of Arrowroot flour provide inadequate amounts of Omega 3 and Protein
• Both Boiled Yardlong Beans with Salt as well as Arrowroot flour provide inadequate amounts of Omega 6 in five ounces.