Comparing Nutrients in 7 ounces Yardlong Beans VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Yardlong Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	23.7% 689kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	57.4% 22g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	86.2% 48.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	18.3% 0.24mg	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	326% 1306μg	64.5% 258μg	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	3.53% 3.18mg	2.65% 2.4mg	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	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.4% 274mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	53.4% 0.48mg	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	214% 17mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	160% 671mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	41% 0.95mg	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	158% 1109mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	67.5% 2296mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Boiled Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Yardlong Beans vs Boiled Red Kidney Beans:

• 7 ounces of Yardlong Beans have 5.5 times more Vitamin B1, 4.1 times more Vitamin B2, 3.7 times more Vitamin B3, 7.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.1 times more Vitamin B9 than Boiled Red Kidney Beans.
• Both Raw Yardlong Beans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yardlong Beans vs Boiled Red Kidney Beans:

• 7 ounces of Yardlong Beans have 4.9 times more Calcium, 3.6 times more Copper, 2.9 times more Iron, 7.5 times more Magnesium, 3.3 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium, 6.8 times more Selenium and 3.3 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yardlong Beans have 2.7 times more Energy, 1.5 times more Omega 3, 2.7 times more Carbohydrate, 1.5 times more Fiber and 2.8 times more Protein than Boiled Red Kidney Beans.
• Both Raw Yardlong Beans as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.