Comparing Nutrients in 7 ounces Yardlong Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Yardlong Beans	Carrots	Recommended Dietary Allowance
Energy	23.7% 689kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	57.4% 22g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	86.2% 48.3g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Carrots	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	11% 0.13mg	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	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	326% 1306μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Carrots	Recommended Dietary Allowance
Calcium	27.4% 274mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	160% 671mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	67.5% 2296mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Yardlong Beans vs Carrots:

• Raw Yardlong Beans have 13.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.2 times more Vitamin B3, 5.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 34.6 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A and 3.7 times more Vitamin C than Raw Yardlong Beans.
• Both Raw Yardlong Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Yardlong Beans vs Carrots:

• Raw Yardlong Beans have 4.2 times more Calcium, 19.5 times more Copper, 28.7 times more Iron, 28.2 times more Magnesium, 11.1 times more Manganese, 16 times more Phosphorus, 3.6 times more Potassium, 82 times more Selenium and 14.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.1 times more Sodium and 10.5 times more Water than Raw Yardlong Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Yardlong Beans have 8.5 times more Energy, 5.5 times more Fat, 10.6 times more Saturated Fat, 129 times more Omega 3, 3.1 times more Omega 6, 6.5 times more Carbohydrate, 3.9 times more Fiber and 26.2 times more Protein than Raw Carrots.
• Both Raw Yardlong Beans as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.