Comparing Nutrients in 7 ounces Fried Tofu VS Boiled Yardlong Beans

Macros Ratio

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

Macro Nutrients

	Fried Tofu	Boiled Yardlong Beans	Recommended Dietary Allowance
Energy	18.5% 536kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	167% 2.67g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	32% 42g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	20.4% 7.74g	20% 7.54g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Boiled Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	14.5% 0.19mg	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	13.4% 53.6μg	72.4% 290μg	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	0% 0mg	0.88% 0.79mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Boiled Yardlong Beans	Recommended Dietary Allowance
Calcium	74% 738mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	49.6% 0.45mg	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	121% 9.66mg	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	42% 0.97mg	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	81.4% 570mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	103% 56.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu VS Boiled Yardlong Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Fried Tofu vs Boiled Yardlong Beans:

• 7 oz of Boiled Yardlong Beans contain 1.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.4 times more Vitamin B9 than Fried Tofu.
• Both Fried Tofu and Boiled Yardlong Beans provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Fried Tofu have insufficient amounts of Vitamin B3
• Both Fried Tofu as well as Boiled Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fried Tofu vs Boiled Yardlong Beans:

• 7 ounces of Fried Tofu have 8.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 3.1 times more Manganese, 1.6 times more Phosphorus, 10.2 times more Selenium and 1.8 times more Zinc than Boiled Yardlong Beans.
• While 7 oz of Boiled Yardlong Beans contain 1.6 times more Magnesium and 2.2 times more Potassium than Fried Tofu.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fried Tofu have 2.3 times more Energy, 44.8 times more Fat, 25.2 times more Saturated Fat, 15.3 times more Omega 3, 95.7 times more Omega 6 and 2.3 times more Protein than Boiled Yardlong Beans.
• While 7 oz of Boiled Yardlong Beans contain 2.4 times more Carbohydrate than Fried Tofu.
• Both Fried Tofu and Boiled Yardlong Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Yardlong Beans provide inadequate amounts of Omega 6