Comparing Nutrients in 5 ounces Yardlong Beans VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Energy	17% 492kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	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	67.5% 87.8g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	NA	5.3% 3.86g	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	233% 933μg	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	2.5% 2.27mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Calcium	19.6% 196mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	138% 1.25mg	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	153% 12.2mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	114% 479mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	113% 792mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Fried Tofu per 5 oz

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

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

• 5 ounces of Yardlong Beans have 5.2 times more Vitamin B1, 4.7 times more Vitamin B2, 21.6 times more Vitamin B3, 11.1 times more Vitamin B5, 3.7 times more Vitamin B6 and 24.4 times more Vitamin B9 than Fried Tofu.
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin B3
• Both Raw Yardlong Beans as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Yardlong Beans vs Fried Tofu:

• 5 ounces of Yardlong Beans have 2.2 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 1.9 times more Phosphorus, 7.9 times more Potassium and 1.8 times more Zinc than Fried Tofu.
• While 5 oz of Fried Tofu contain 2.7 times more Calcium and 3.5 times more Selenium than Raw Yardlong Beans.
• Both Yardlong Beans and Fried Tofu contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yardlong Beans have 1.3 times more Energy, 7 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Fried Tofu.
• While 5 oz of Fried Tofu contain 15.4 times more Fat, 8.6 times more Saturated Fat, 5.2 times more Omega 3 and 32.6 times more Omega 6 than Raw Yardlong Beans.
• 5 ounces of Yardlong Beans provide inadequate amounts of Omega 6