Comparing Nutrients in 7 ounces Boiled Yardlong Bean VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Yardlong Bean	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.2% 93kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.57% 0.097g	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	30% 39g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.97% 5.02g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean VS Baked Red Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Yardlong Bean vs Baked Red Potatoes:

• 7 ounces of Boiled Yardlong Bean have 23 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 2.5 times more Vitamin B3, 6.7 times more Vitamin B5 and 8.8 times more Vitamin B6 than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Baked Red Potatoes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Boiled and Drained Yardlong Bean as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yardlong Bean vs Baked Red Potatoes:

• 7 ounces of Boiled Yardlong Bean have 4.9 times more Calcium, 1.4 times more Iron and 1.5 times more Magnesium than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 3.7 times more Copper, 1.3 times more Phosphorus and 1.9 times more Potassium than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Baked Red Potatoes contain similar levels of Manganese, Zinc and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Whole Red Potatoes contain 1.9 times more Energy and 2.1 times more Carbohydrate than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Baked Red Potatoes offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Yardlong Bean provide inadequate amounts of Energy
• Both Boiled and Drained Yardlong Bean as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.