Comparing Nutrients in 5 ounces Yardlong Beans VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Koyadofu	40%	52%	8%

Macro Nutrients

	Yardlong Beans	Koyadofu	Recommended Dietary Allowance
Energy	17% 492kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	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	67.5% 87.8g	11% 14.2g	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	41% 15.6g	27% 10.2g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	133% 74.4g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Koyadofu	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	233% 933μg	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	2.5% 2.27mg	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

	Yardlong Beans	Koyadofu	Recommended Dietary Allowance
Calcium	19.6% 196mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	138% 1.25mg	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	153% 12.2mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	114% 479mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	113% 792mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Koyadofu per 5 oz

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

Lets compare vitamin content per 5 ounces of Yardlong Beans vs Koyadofu:

• 5 ounces of Yardlong Beans have 1.8 times more Vitamin B1, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.2 times more Vitamin B9 than Koyadofu.
• While 5 oz of Dried-frozen Tofu contain 8.7 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Yardlong Beans.
• 5 ounces of Yardlong Beans have insufficient amounts of Vitamin A
• Both Raw Yardlong Beans as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Yardlong Beans vs Koyadofu:

• 5 ounces of Yardlong Beans have 5.7 times more Magnesium and 57.9 times more Potassium than Koyadofu.
• While 5 oz of Dried-frozen Tofu contain 2.6 times more Calcium, 1.3 times more Copper, 2.3 times more Manganese, 6.6 times more Selenium and 1.4 times more Zinc than Raw Yardlong Beans.
• Both Yardlong Beans and Koyadofu contain similar levels of Iron and Phosphorus per five ounces.
• 5 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yardlong Beans have 6.2 times more Carbohydrate and 1.5 times more Fiber than Koyadofu.
• While 5 oz of Dried-frozen Tofu contain 1.4 times more Energy, 23.2 times more Fat, 12.9 times more Saturated Fat, 7.8 times more Omega 3, 49 times more Omega 6 and 2.2 times more Protein than Raw Yardlong Beans.
• 5 ounces of Yardlong Beans provide inadequate amounts of Omega 6