Comparing Nutrients in 7 ounces Boiled Yardlong Beans with Salt VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	8.07% 234kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	39.6% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	27.8% 4.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	20% 7.54g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	7.17% 0.093mg	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	72.4% 290μg	7.44% 29.8μg	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	0.88% 0.79mg	0.22% 0.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	42.6% 0.38mg	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	65.5% 5.24mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	52.2% 1.2mg	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	51.3% 359mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.53% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Raw Regular Tofu Prepared with Calcium Sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Yardlong Beans with Salt versus 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Yardlong Beans with Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Boiled Yardlong Beans with Salt have 2.6 times more Vitamin B1, 1.2 times more Vitamin B2, 2.8 times more Vitamin B3, 5.9 times more Vitamin B5, 2 times more Vitamin B6 and 9.7 times more Vitamin B9 than Raw Regular Tofu Prepared with Calcium Sulfate.
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled Yardlong Beans with Salt as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yardlong Beans with Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Boiled Yardlong Beans with Salt have 3.3 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium, 34.4 times more Sodium and 1.4 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 8.3 times more Calcium, 2 times more Iron and 3.2 times more Selenium than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Copper and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Yardlong Beans with Salt have 1.6 times more Energy, 11.3 times more Carbohydrate and 12.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 10.6 times more Fat, 6 times more Saturated Fat, 3.6 times more Omega 3 and 22.7 times more Omega 6 than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber