Comparing Nutrients in 7 ounces Boiled Yardlong Bean VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Cucumber	14%	5%	81%

Macro Nutrients

	Boiled Yardlong Bean	Cucumber	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.33% 0.056g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	NA	4.57% 3.3g	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	2.4% 1.73g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	NA	2.6% 0.99g	38g per day for Men 19-50 years
Protein	8.97% 5.02g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Cucumber	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.36% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	3.47% 14μg	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	6.17% 5.56mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Cucumber	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	6.8% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	16.4% 7.4μg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean VS Cucumber per 7 oz

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

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

• 7 ounces of Boiled Yardlong Bean have 4.6 times more Vitamin A, 3.1 times more Vitamin B1, 3 times more Vitamin B2, 6.4 times more Vitamin B3, 6.4 times more Vitamin B9 and 5.8 times more Vitamin C than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 5.1 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Yardlong Bean.
• 7 ounces of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Cucumber have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Boiled and Drained Yardlong Bean as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yardlong Bean vs Cucumber:

• 7 ounces of Boiled Yardlong Bean have 2.8 times more Calcium, 3.5 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 5 times more Selenium and 1.8 times more Zinc than Cucumber.
• Both Boiled Yardlong Bean and Cucumber contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Yardlong Bean have 2.5 times more Carbohydrate and 3.9 times more Protein than Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Protein
• Both Boiled and Drained Yardlong Bean as well as Raw Whole Cucumber provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.