Comparing Nutrients in 5 ounces Boiled Yardlong Beans with Salt VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	5.77% 167kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	83.7% 14.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	9.66% 12.6g	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	21% 11.8g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	10.8% 0.14mg	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	9.57% 38.3μg	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	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	62.7% 0.56mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	92% 2.1mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	2.64% 98g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Fried Tofu, 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 Fried Tofu, 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 Fried Tofu, prepared with calcium sulfate:

• 5 ounces of Boiled Yardlong Beans with Salt have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.4 times more Vitamin B9 than Fried Tofu, prepared with calcium sulfate.
• Both Boiled Yardlong Beans with Salt and Fried Tofu, prepared with calcium sulfate provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3
• Both Boiled Yardlong Beans with Salt as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Yardlong Beans with Salt vs Fried Tofu, prepared with calcium sulfate:

• 5 ounces of Boiled Yardlong Beans with Salt have 2.2 times more Potassium and 15.1 times more Sodium than Fried Tofu, prepared with calcium sulfate.
• While 5 oz of Fried Tofu, prepared with calcium sulfate contain 22.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 3.1 times more Manganese, 1.6 times more Phosphorus, 10.2 times more Selenium and 1.8 times more Zinc than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Fried Tofu, prepared with calcium sulfate contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yardlong Beans with Salt have 2.4 times more Carbohydrate than Fried Tofu, prepared with calcium sulfate.
• While 5 oz of Fried Tofu, prepared with calcium sulfate contain 2.3 times more Energy, 44.8 times more Fat, 25.2 times more Saturated Fat, 15.3 times more Omega 3, 95.7 times more Omega 6 and 2.3 times more Protein than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Fried Tofu, prepared with calcium sulfate offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6