Comparing Nutrients in 7 ounces Yardlong Bean VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Yardlong Bean	Boiled Garden Cress	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.6g	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	24% 0.31mg	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	30.8% 123μg	18.4% 73.4μg	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	41.5% 37.3mg	50.7% 45.6mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	634% 761μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	9.92% 99mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	25% 0.23mg	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	11.7% 0.93mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	32% 0.74mg	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	16.7% 117mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	20.6% 701mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.96% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Yardlong Bean have 1.8 times more Vitamin B1 and 1.7 times more Vitamin B9 than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 5.4 times more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B5 and 6.5 times more Vitamin B6 than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Garden Cress provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Yardlong Bean as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yardlong Bean have 1.7 times more Magnesium, 1.2 times more Phosphorus, 1.7 times more Selenium and 2.5 times more Zinc than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 2.4 times more Copper, 1.7 times more Iron, 1.8 times more Manganese and 1.5 times more Potassium than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Garden Cress contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Boiled Garden Cress lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yardlong Bean have 2.2 times more Carbohydrate and 1.5 times more Protein than Boiled Garden Cress.
• Both Yardlong Bean and Boiled Garden Cress offer comparable quantities of Omega 3 per seven ounces.
• Both Raw Yardlong Bean as well as Boiled and Drained Garden Cress provide inadequate amounts of Energy and Omega 6 in seven ounces.