Comparing Nutrients in 7 ounces Boiled Yardlong Bean VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Garden Cress	27%	16%	57%

Macro Nutrients

	Boiled Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	8.4% 11g	130g per day for Men 19-50 years
Sugars	NA	12% 8.73g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	8.97% 5.02g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	76.3% 687μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	37.7% 0.49mg	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	39.7% 159μg	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	152% 137mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	896% 1075μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	37.5% 0.34mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	47.7% 1.1mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean VS Garden Cress per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Yardlong Bean vs Garden Cress:

• 7 oz of Raw Garden Cress contain 15 times more Vitamin A, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 4.7 times more Vitamin B5, 10.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.3 times more Vitamin C than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Garden Cress provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained Yardlong Bean as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yardlong Bean vs Garden Cress:

• 7 ounces of Boiled Yardlong Bean have 1.7 times more Selenium and 1.6 times more Zinc than Garden Cress.
• While 7 oz of Raw Garden Cress contain 1.8 times more Calcium, 3.6 times more Copper, 1.3 times more Iron, 2.8 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Potassium than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Garden Cress contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Garden Cress lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Yardlong Bean have 1.7 times more Carbohydrate than Garden Cress.
• While 7 oz of Raw Garden Cress contain 4.5 times more Omega 3 than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Garden Cress offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Yardlong Bean provide inadequate amounts of Omega 3
• Both Boiled and Drained Yardlong Bean as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in seven ounces.