Comparing Nutrients in 7 ounces Yardlong Beans VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Koyadofu	40%	52%	8%

Macro Nutrients

	Yardlong Beans	Koyadofu	Recommended Dietary Allowance
Energy	23.7% 689kcal	32.6% 947kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	62% 60.2g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	NA	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	37.6% 14.3g	38g per day for Men 19-50 years
Protein	86.2% 48.3g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Koyadofu	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	43.7% 0.57mg	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	45.6% 183μg	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	1.54% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Koyadofu	Recommended Dietary Allowance
Calcium	27.4% 274mg	72.2% 722mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	260% 2.34mg	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	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	160% 671mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	318% 7.32mg	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	137% 958mg	700mg per day for Men 19-50 years
Potassium	67.5% 2296mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Koyadofu per 7 oz

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

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

• 7 ounces of Yardlong Beans have 1.8 times more Vitamin B1, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.2 times more Vitamin B9 than Koyadofu.
• While 7 oz of Dried-frozen Tofu contain 8.7 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Yardlong Beans.
• 7 ounces of Yardlong Beans have insufficient amounts of Vitamin A
• Both Raw Yardlong Beans as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yardlong Beans vs Koyadofu:

• 7 ounces of Yardlong Beans have 5.7 times more Magnesium and 57.9 times more Potassium than Koyadofu.
• While 7 oz of Dried-frozen Tofu contain 2.6 times more Calcium, 1.3 times more Copper, 2.3 times more Manganese, 6.6 times more Selenium and 1.4 times more Zinc than Raw Yardlong Beans.
• Both Yardlong Beans and Koyadofu contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yardlong Beans have 6.2 times more Carbohydrate and 1.5 times more Fiber than Koyadofu.
• While 7 oz of Dried-frozen Tofu contain 1.4 times more Energy, 23.2 times more Fat, 12.9 times more Saturated Fat, 7.8 times more Omega 3, 49 times more Omega 6 and 2.2 times more Protein than Raw Yardlong Beans.
• 7 ounces of Yardlong Beans provide inadequate amounts of Omega 6