Comparing Nutrients in 7 ounces Yokan VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Yokan	5%	0%	95%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Yokan	Boiled Black Beans	Recommended Dietary Allowance
Energy	17.8% 516kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	36% 47g	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	NA	45.4% 17.3g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Yokan	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.61% 0.008mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	10.5% 0.14mg	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	3.97% 16μg	74% 296μg	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	0% 0mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yokan	Boiled Black Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	46% 0.41mg	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	28.8% 2.3mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	38.3% 0.88mg	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	11.3% 79.4mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	3.53% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Yokan VS Boiled Black Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Yokan vs Boiled Black Beans:

• 7 oz of Boiled Black Beans contain 48.8 times more Vitamin B1, 14.8 times more Vitamin B2, 8.9 times more Vitamin B3, 2.4 times more Vitamin B5, 8.6 times more Vitamin B6 and 18.6 times more Vitamin B9 than Yokan, prepared from adzuki beans and sugar.
• 7 ounces of Yokan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Yokan, prepared from adzuki beans and sugar as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yokan vs Boiled Black Beans:

• 7 ounces of Yokan have 1.9 times more Selenium and 83 times more Sodium than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 7.2 times more Copper, 1.8 times more Iron, 3.9 times more Magnesium, 3.2 times more Manganese, 3.5 times more Phosphorus, 7.9 times more Potassium and 16 times more Zinc than Yokan, prepared from adzuki beans and sugar.
• Both Yokan and Boiled Black Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Yokan lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yokan have 2 times more Energy and 2.6 times more Carbohydrate than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 2.7 times more Protein than Yokan, prepared from adzuki beans and sugar.
• Both Yokan, prepared from adzuki beans and sugar as well as Boiled Black Beans provide inadequate amounts of Omega 6 in seven ounces.