Comparing Nutrients in 7 ounces Koyadofu VS Yardlong Beans

Macros Ratio

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

Macro Nutrients

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Energy	32.6% 947kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.2g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	251% 4g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	95% 123g	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	37.6% 14.3g	57.4% 22g	38g per day for Men 19-50 years
Protein	186% 104g	86.2% 48.3g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	56.6% 0.74mg	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	45.6% 183μg	326% 1306μg	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	1.54% 1.4mg	3.53% 3.18mg	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

	Koyadofu	Yardlong Beans	Recommended Dietary Allowance
Calcium	72.2% 722mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	194% 1.74mg	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	241% 19.3mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	137% 3.16mg	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	137% 958mg	158% 1109mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	67.5% 2296mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Koyadofu VS Yardlong Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Koyadofu vs Yardlong Beans:

• 7 ounces of Koyadofu have 8.7 times more Vitamin A and 1.3 times more Vitamin B2 than Yardlong Beans.
• While 7 oz of Raw Yardlong Beans contain 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 Dried-frozen Tofu.
• 7 ounces of Yardlong Beans have insufficient amounts of Vitamin A
• Both Dried-frozen Tofu as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Koyadofu vs Yardlong Beans:

• 7 ounces of Koyadofu have 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 Yardlong Beans.
• While 7 oz of Raw Yardlong Beans contain 5.7 times more Magnesium and 57.9 times more Potassium than Dried-frozen Tofu.
• Both Koyadofu and Yardlong Beans contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Koyadofu have 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 Yardlong Beans.
• While 7 oz of Raw Yardlong Beans contain 6.2 times more Carbohydrate and 1.5 times more Fiber than Dried-frozen Tofu.
• 7 ounces of Yardlong Beans provide inadequate amounts of Omega 6