Comparing Nutrients in 7 ounces Yardlong Beans VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Yardlong Beans	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	23.7% 689kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	7.55% 7.32g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	1.8% 2.34g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	86.2% 48.3g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	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	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	7.94% 0.1mg	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	22% 87.3μg	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	0.44% 0.4mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	27.4% 274mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	34.6% 0.31mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	160% 671mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	33.6% 0.77mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	67.5% 2296mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	4.7% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) per 7 oz

Compare the macro and micronutrient content in 7 oz of Yardlong Beans versus 7 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Yardlong Beans vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Yardlong Beans have 18.9 times more Vitamin B1, 6.4 times more Vitamin B2, 4 times more Vitamin B3, 30.6 times more Vitamin B5, 7.1 times more Vitamin B6 and 15 times more Vitamin B9 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5
• Both Raw Yardlong Beans as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Yardlong Beans have 1.2 times more Calcium, 5.6 times more Copper, 7.8 times more Iron, 12.5 times more Magnesium, 4.1 times more Manganese, 6.1 times more Phosphorus, 9.6 times more Potassium and 5.5 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 10.4 times more Water than Raw Yardlong Beans.
• Both Yardlong Beans and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yardlong Beans have 5.7 times more Energy, 52.5 times more Carbohydrate, 55 times more Fiber and 3.4 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.8 times more Fat and 6 times more Omega 6 than Raw Yardlong Beans.
• Both Yardlong Beans and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Yardlong Beans provide inadequate amounts of Omega 6
• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber