Comparing Nutrients in 100 grams Boiled Yardlong Bean VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Garden Cress	27%	16%	57%

Macro Nutrients

	Boiled Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.06% 9.2g	4.23% 5.5g	130g per day for Men 19-50 years
Sugars	NA	6.07% 4.4g	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	NA	2.9% 1.1g	38g per day for Men 19-50 years
Protein	4.5% 2.53g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	38.4% 346μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	19% 0.25mg	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	20% 80μg	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	76.7% 69mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	452% 542μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Garden Cress	Recommended Dietary Allowance
Calcium	4.4% 44mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	5.22% 0.047mg	19% 0.17mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	8.74% 0.2mg	24% 0.55mg	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	11% 76mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.36% 87.5g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean VS Garden Cress per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Yardlong Bean versus 100 g of Garden Cress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Yardlong Bean vs Garden Cress:

• 100 g of Raw Garden Cress contain 15 times more Vitamin A, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 4.7 times more Vitamin B5, 10.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.3 times more Vitamin C than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Garden Cress provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained Yardlong Bean as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Yardlong Bean vs Garden Cress:

• 100 grams of Boiled Yardlong Bean have 1.7 times more Selenium and 1.6 times more Zinc than Garden Cress.
• While 100 g of Raw Garden Cress contain 1.8 times more Calcium, 3.6 times more Copper, 1.3 times more Iron, 2.8 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Potassium than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Garden Cress contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Garden Cress lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Yardlong Bean have 1.7 times more Carbohydrate than Garden Cress.
• While 100 g of Raw Garden Cress contain 4.5 times more Omega 3 than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Garden Cress offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Yardlong Bean provide inadequate amounts of Omega 3
• Both Boiled and Drained Yardlong Bean as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in 100 grams.