Comparing Nutrients in 5 ounces Yardlong Beans VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Fuyu	28%	58%	14%

Macro Nutrients

	Yardlong Beans	Fuyu	Recommended Dietary Allowance
Energy	17% 492kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	33.2% 5.64g	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	4.78% 6.2g	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	NA	38g per day for Men 19-50 years
Protein	61.6% 34.5g	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Fuyu	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	9.92% 0.13mg	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	10.3% 41μg	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	0.31% 0.28mg	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	Fuyu	Recommended Dietary Allowance
Calcium	19.6% 196mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	138% 1.25mg	59.2% 0.53mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	114% 479mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	72.4% 1.66mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	271% 4072mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Fuyu per 5 oz

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

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

• 5 ounces of Yardlong Beans have 5.6 times more Vitamin B1, 2.3 times more Vitamin B2, 5.7 times more Vitamin B3, 11.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 22.7 times more Vitamin B9 than Fuyu.
• Both Raw Yardlong Beans as well as Salted and Fermented 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 Fuyu:

• 5 ounces of Yardlong Beans have 3 times more Calcium, 2.3 times more Copper, 4.3 times more Iron, 6.5 times more Magnesium, 1.4 times more Manganese, 7.7 times more Phosphorus, 15.4 times more Potassium and 2.2 times more Zinc than Fuyu.
• While 5 oz of Salted and Fermented Tofu contain 2.1 times more Selenium and 169 times more Sodium than Raw Yardlong Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yardlong Beans have 3 times more Energy, 14.1 times more Carbohydrate and 2.7 times more Protein than Fuyu.
• While 5 oz of Salted and Fermented Tofu contain 6.1 times more Fat, 3.4 times more Saturated Fat, 2.1 times more Omega 3 and 12.9 times more Omega 6 than Raw Yardlong Beans.
• 5 ounces of Yardlong Beans provide inadequate amounts of Omega 6