Comparing Nutrients in 7 ounces White Sweet Corn VS Boiled Yardlong Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Boiled Yardlong Bean with Salt	21%	2%	77%

Macro Nutrients

	White Sweet Corn	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Energy	5.9% 171kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	6.33% 1.08g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.7g	14% 18g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	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% 5.36g	NA	38g per day for Men 19-50 years
Protein	11.4% 6.4g	8.97% 5.02g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	3.66% 0.048mg	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	23% 91μg	22.3% 89.3μg	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	15% 13.5mg	35.7% 32mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	10.4% 0.093mg	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	13% 1.03mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	17.3% 0.4mg	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	25.2% 177mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.07% 151g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: White Sweet Corn VS Boiled Yardlong Bean with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of White Sweet Corn versus 7 oz of Boiled Yardlong Bean with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Sweet Corn vs Boiled Yardlong Bean with Salt:

• 7 ounces of White Sweet Corn have 2.4 times more Vitamin B1, 2.7 times more Vitamin B3, 14.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled Yardlong Bean with Salt.
• While 7 oz of Boiled and Drained Yardlong Bean with Salt contain more Vitamin A, 1.7 times more Vitamin B2 and 2.4 times more Vitamin C than Raw White Sweet Corn.
• Both White Sweet Corn and Boiled Yardlong Bean with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of White Sweet Corn have insufficient amounts of Vitamin A
• 7 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw White Sweet Corn as well as Boiled and Drained Yardlong Bean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Sweet Corn vs Boiled Yardlong Bean with Salt:

• 7 ounces of White Sweet Corn have 1.6 times more Phosphorus and 1.3 times more Zinc than Boiled Yardlong Bean with Salt.
• While 7 oz of Boiled and Drained Yardlong Bean with Salt contain 22 times more Calcium, 1.9 times more Iron, 2.5 times more Selenium and 16 times more Sodium than Raw White Sweet Corn.
• Both White Sweet Corn and Boiled Yardlong Bean with Salt contain similar levels of Copper, Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Sweet Corn have 1.8 times more Energy, 22.6 times more Omega 6, 2.1 times more Carbohydrate and 1.3 times more Protein than Boiled Yardlong Bean with Salt.
• 7 ounces of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy and Omega 6
• Both Raw White Sweet Corn as well as Boiled and Drained Yardlong Bean with Salt provide inadequate amounts of Omega 3 in seven ounces.