Comparing Nutrients in 100 grams Boiled Yardlong Bean with Salt VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Boiled Yardlong Bean with Salt	White Sweet Corn	Recommended Dietary Allowance
Energy	1.62% 47kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.05% 9.17g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	4.44% 3.22g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.5% 2.53g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	4.23% 0.055mg	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	11.3% 45μg	11.5% 46μg	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	18% 16mg	7.56% 6.8mg	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	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean with Salt	White Sweet Corn	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	5.22% 0.047mg	6% 0.054mg	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	12.3% 0.98mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	8.74% 0.2mg	7% 0.16mg	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	8.14% 57mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.36% 87.5g	2.05% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Yardlong Bean with Salt vs White Sweet Corn:

• Boiled and Drained Yardlong Bean with Salt has more Vitamin A, 1.7 times more Vitamin B2 and 2.4 times more Vitamin C than Raw White Sweet Corn.
• While Raw White Sweet Corn contains 2.4 times more Vitamin B1, 2.7 times more Vitamin B3, 14.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled and Drained Yardlong Bean with Salt and Raw White Sweet Corn have similar amounts of Vitamin B9 per 100 g.
• Both Boiled and Drained Yardlong Bean with Salt as well as Raw White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Yardlong Bean with Salt vs White Sweet Corn:

• Boiled and Drained Yardlong Bean with Salt has 22 times more Calcium, 1.9 times more Iron, 1.2 times more Manganese, 2.5 times more Selenium and 16 times more Sodium than Raw White Sweet Corn.
• While Raw White Sweet Corn contains 1.6 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled and Drained Yardlong Bean with Salt and Raw White Sweet Corn have similar amounts of Copper, Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw White Sweet Corn contains 1.8 times more Energy, 11.8 times more Fat, 22.6 times more Omega 6, 2.1 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled and Drained Yardlong Bean with Salt and Raw White Sweet Corn have similar amounts of Omega 3 per 100 g.
• Both Boiled and Drained Yardlong Bean with Salt as well as Raw White Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.