Comparing Nutrients in 100 grams Boiled Yardlong Bean VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Cucumber	14%	5%	81%

Macro Nutrients

	Boiled Yardlong Bean	Cucumber	Recommended Dietary Allowance
Energy	1.62% 47kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.16% 0.028g	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	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	1.2% 0.87g	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	% 0.76g	g per day for Men 19-50 years
Sucrose	NA	% 0.03g	g per day for Men 19-50 years
Fiber	NA	1.3% 0.5g	38g per day for Men 19-50 years
Protein	4.5% 2.53g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Cucumber	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	0.61% 0.098mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	5.18% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.2% 0.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45μg	1.75% 7μg	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	3.1% 2.8mg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Cucumber	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	5.22% 0.047mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.033% 1.3μg	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	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	8.74% 0.2mg	3.43% 0.079mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	8.27% 3.72μg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.36% 87.5g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean VS Cucumber per 100 g

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

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

• 100 grams of Boiled Yardlong Bean have 4.6 times more Vitamin A, 3.1 times more Vitamin B1, 3 times more Vitamin B2, 6.4 times more Vitamin B3, 6.4 times more Vitamin B9 and 5.8 times more Vitamin C than Cucumber.
• While 100 g of Raw Whole Cucumber contain 5.1 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Yardlong Bean.
• 100 grams of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 100 grams of Cucumber have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Boiled and Drained Yardlong Bean as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Yardlong Bean vs Cucumber:

• 100 grams of Boiled Yardlong Bean have 2.8 times more Calcium, 3.5 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 5 times more Selenium and 1.8 times more Zinc than Cucumber.
• Both Boiled Yardlong Bean and Cucumber contain similar levels of Copper and Water per 100 grams.
• 100 grams of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Yardlong Bean have 2.5 times more Carbohydrate and 3.9 times more Protein than Cucumber.
• 100 grams of Cucumber provide inadequate amounts of Protein
• Both Boiled and Drained Yardlong Bean as well as Raw Whole Cucumber provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.