Comparing Nutrients in 7 ounces Cornsalad VS Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Cornsalad	Yardlong Bean	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.5% 7.14g	12.7% 16.6g	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	NA	NA	38g per day for Men 19-50 years
Protein	7.1% 3.97g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	78.3% 704μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.15% 0.82mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	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	6.95% 27.8μg	30.8% 123μg	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	84.2% 76mg	41.5% 37.3mg	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

	Cornsalad	Yardlong Bean	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	10.6% 0.095mg	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	54% 4.33mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	17.7% 0.41mg	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	15% 105mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornsalad VS Yardlong Bean per 7 oz

Compare the macro and micronutrient content in 7 oz of Cornsalad versus 7 oz of Yardlong Bean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cornsalad vs Yardlong Bean:

• 7 ounces of Cornsalad have 8.3 times more Vitamin A, 11.4 times more Vitamin B6 and 2 times more Vitamin C than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.4 times more Vitamin B9 than Raw Cornsalad.
• Both Cornsalad and Yardlong Bean provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B6
• Both Raw Cornsalad as well as Raw Yardlong Bean have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cornsalad vs Yardlong Bean:

• 7 ounces of Cornsalad have 2.8 times more Copper, 4.6 times more Iron, 1.8 times more Manganese, 1.9 times more Potassium and 1.6 times more Zinc than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 1.3 times more Calcium, 3.4 times more Magnesium and 1.7 times more Selenium than Raw Cornsalad.
• Both Cornsalad and Yardlong Bean contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Yardlong Bean contain 2.3 times more Carbohydrate and 1.4 times more Protein than Raw Cornsalad.
• Both Raw Cornsalad as well as Raw Yardlong Bean provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Cornsalad VS Yardlong Bean

What are the health benefits of Cornsalad compared to Yardlong Bean?

Cornsalad, also known as lamb's lettuce, is a leafy green vegetable that is high in vitamins A, C, and K, as well as minerals like iron and potassium. It is also a good source of antioxidants and fiber, which can help support a healthy digestive system and reduce inflammation in the body. Yardlong beans, on the other hand, are a good source of protein, fiber, and vitamins like A and C. They are also low in calories and fat, making them a great addition to a balanced diet. In comparison, both cornsalad and yardlong beans offer unique health benefits. Cornsalad is rich in vitamins and minerals, while yardlong beans provide protein and fiber. Including a variety of fruits and vegetables in your diet is key to ensuring you get a wide range of nutrients for optimal health.

Can I lose weight easier by eating more Cornsalad or Yardlong Bean?

Both cornsalad and yardlong beans are low in calories and high in fiber, which can help with weight loss. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support weight loss in a healthy way.

Should I eat more Cornsalad or more Yardlong Bean to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both Cornsalad and Yardlong Beans are good sources of plant-based protein, but Yardlong Beans are higher in protein content. Therefore, incorporating more Yardlong Beans into your diet may be beneficial for muscle growth. Additionally, be sure to include other protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains to support your muscle-building goals.

What is the environmental impact of producing Cornsalad compared to Yardlong Bean?

Cornsalad, also known as mache, has a lower environmental impact compared to Yardlong Beans. Cornsalad requires less water, land, and resources to grow, making it a more sustainable option. Yardlong Beans are a more resource-intensive crop, requiring more water and land to produce the same amount of food. Choosing Cornsalad over Yardlong Beans can help reduce the environmental footprint of your diet.