Comparing Nutrients in 5 ounces Boiled Yardlong Beans with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	5.77% 167kcal	23% 666kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	9.05% 11.8g	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	14% 5.4g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	21% 11.8g	133% 74.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	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	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	31% 0.41mg	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	32.6% 130μg	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	1.1% 0.99mg	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	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	302% 3025mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	186% 1.67mg	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	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	61% 257mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	227% 5.23mg	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	98% 685mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	2.64% 98g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Yardlong Beans with Salt versus 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate 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 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 5 ounces of Boiled Yardlong Beans with Salt have 1.6 times more Vitamin B9 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 2.3 times more Vitamin B1, 5 times more Vitamin B2, 2.2 times more Vitamin B3 and 3 times more Vitamin B6 than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide similar amounts of Vitamin B5 per five ounces.
• Both Boiled Yardlong Beans with Salt as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate 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 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 5 ounces of Boiled Yardlong Beans with Salt have 15.8 times more Potassium and 40.2 times more Sodium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 50.8 times more Calcium, 5.2 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 7.6 times more Manganese, 2.7 times more Phosphorus, 19.4 times more Selenium and 4.5 times more Zinc than Boiled Yardlong Beans with Salt.
• 5 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yardlong Beans with Salt have 2.5 times more Carbohydrate and 3.2 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 4 times more Energy, 67.4 times more Fat, 37.8 times more Saturated Fat, 23 times more Omega 3, 143.8 times more Omega 6 and 6.3 times more Protein than Boiled Yardlong Beans with Salt.
• 5 ounces of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6