Comparing Nutrients in 7 ounces Yardlong Beans VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Energy	23.7% 689kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	7.45% 5.4g	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	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	86.2% 48.3g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	15% 0.2mg	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	13.4% 53.6μg	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	0% 0mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Calcium	27.4% 274mg	74% 738mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	87.8% 0.79mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	160% 671mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	129% 2.97mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	67.5% 2296mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Fried Tofu per 7 oz

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

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

• 7 ounces of Yardlong Beans have 5.2 times more Vitamin B1, 4.7 times more Vitamin B2, 21.6 times more Vitamin B3, 11.1 times more Vitamin B5, 3.7 times more Vitamin B6 and 24.4 times more Vitamin B9 than Fried Tofu.
• 7 ounces of Fried Tofu have insufficient amounts of Vitamin B3
• Both Raw Yardlong Beans as well as Fried Tofu 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 Fried Tofu:

• 7 ounces of Yardlong Beans have 2.2 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 1.9 times more Phosphorus, 7.9 times more Potassium and 1.8 times more Zinc than Fried Tofu.
• While 7 oz of Fried Tofu contain 2.7 times more Calcium and 3.5 times more Selenium than Raw Yardlong Beans.
• Both Yardlong Beans and Fried Tofu contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yardlong Beans have 1.3 times more Energy, 7 times more Carbohydrate, 2.8 times more Fiber and 1.3 times more Protein than Fried Tofu.
• While 7 oz of Fried Tofu contain 15.4 times more Fat, 8.6 times more Saturated Fat, 5.2 times more Omega 3 and 32.6 times more Omega 6 than Raw Yardlong Beans.
• 7 ounces of Yardlong Beans provide inadequate amounts of Omega 6