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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	2.8% 2.02g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	NA	14% 5.36g	38g per day for Men 19-50 years
Protein	8.97% 5.02g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	19.4% 0.25mg	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	22.3% 89.3μg	9.92% 39.7μg	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	35.7% 32mg	13.7% 12.3mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean with Salt	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	12.6% 0.11mg	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	24.3% 1.94mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	18.5% 0.42mg	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	16% 113mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.9% 145g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Yardlong Bean with Salt have more Vitamin A, 1.9 times more Vitamin B2, 2.3 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled White Sweet Corn with Salt.
• While 7 oz of Boiled and Drained White Sweet Corn with Salt contain 2.6 times more Vitamin B3, 14.7 times more Vitamin B5 and 5.3 times more Vitamin B6 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Boiled White Sweet Corn with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Boiled White Sweet Corn with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Yardlong Bean with Salt as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Yardlong Bean with Salt have 22 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 1.9 times more Selenium and 1.2 times more Water than Boiled White Sweet Corn with Salt.
• While 7 oz of Boiled and Drained White Sweet Corn with Salt contain 1.6 times more Phosphorus and 1.5 times more Zinc than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Boiled White Sweet Corn with Salt contain similar levels of Copper, Manganese, Potassium and Sodium per seven ounces.
• 7 ounces of Boiled White Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained White Sweet Corn with Salt contain 2.1 times more Energy, 24.4 times more Omega 6, 2.4 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Yardlong Bean with Salt.
• 7 ounces of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Yardlong Bean with Salt as well as Boiled and Drained White Sweet Corn with Salt provide inadequate amounts of Omega 3 in seven ounces.