Comparing Nutrients in 7 ounces Yardlong Bean VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Cucumber	14%	5%	81%

Macro Nutrients

	Yardlong Bean	Cucumber	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	12.7% 16.6g	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	9.92% 5.56g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Cucumber	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	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	30.8% 123μg	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	41.5% 37.3mg	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

	Yardlong Bean	Cucumber	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	11.7% 0.93mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	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	16.7% 117mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	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	6.68% 0.73mg	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: Yardlong Bean VS Cucumber per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Yardlong Bean vs Cucumber:

• 7 ounces of Yardlong Bean have 8.6 times more Vitamin A, 4 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 8.9 times more Vitamin B9 and 6.7 times more Vitamin C than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 4.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Yardlong Bean.
• 7 ounces of 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 Raw 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 Yardlong Bean vs Cucumber:

• 7 ounces of Yardlong Bean have 3.1 times more Calcium, 1.7 times more Iron, 3.4 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium, 5 times more Selenium and 1.9 times more Zinc than Cucumber.
• Both 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 Yardlong Bean have 14 times more Omega 3, 2.3 times more Carbohydrate and 4.3 times more Protein than Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Omega 3 and Protein
• Both Raw Yardlong Bean as well as Raw Whole Cucumber provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Yardlong Bean VS Cucumber

What are the health benefits of Yardlong Bean compared to Cucumber?

Yardlong beans are a good source of protein, fiber, and various vitamins and minerals such as vitamin C, vitamin A, and folate. They also contain antioxidants that may help reduce inflammation and improve heart health. Cucumbers are low in calories and a good source of hydration due to their high water content. They also provide some vitamins and minerals like vitamin K and potassium. Overall, both yardlong beans and cucumbers are nutritious choices that can contribute to a well-rounded vegan diet.

Can I lose weight easier by eating more Yardlong Bean or Cucumber?

Both yardlong beans and cucumbers are low in calories and high in fiber, making them great choices for weight loss. However, cucumbers are lower in calories and higher in water content compared to yardlong beans, which can help you feel full and hydrated with fewer calories. Therefore, including more cucumbers in your diet may help you lose weight easier.

Should I eat more Yardlong Bean or more Cucumber to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both yardlong beans and cucumbers are nutritious options, but yardlong beans are higher in protein and can be a good addition to your diet for muscle growth. Incorporating a variety of plant-based proteins such as beans, lentils, tofu, tempeh, nuts, and seeds will help support muscle development.

What is the environmental impact of producing Yardlong Bean compared to Cucumber?

Yardlong beans generally have a lower environmental impact compared to cucumbers in terms of water usage, land usage, and greenhouse gas emissions. Yardlong beans require less water and land to grow, and they also tend to have a smaller carbon footprint due to their lower transportation and production requirements. Choosing yardlong beans over cucumbers can be a more sustainable choice for the environment.