Comparing Nutrients in 100 grams Boiled Yardlong Bean VS Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Boiled Yardlong Bean	Yardlong Bean	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.56% 0.096g	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	6.42% 8.35g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	4.5% 2.53g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	4.78% 43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	2.56% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	1.85% 0.024mg	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	15.5% 62μg	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	21% 19mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Yardlong Bean	Recommended Dietary Allowance
Calcium	4.4% 44mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	5.22% 0.047mg	5.33% 0.048mg	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	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	8.74% 0.2mg	8.9% 0.21mg	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	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.36% 87.5g	2.37% 88g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Yardlong Bean have 1.5 times more Vitamin B3 than Yardlong Bean.
• While 100 g of Raw Yardlong Bean contain 1.9 times more Vitamin A, 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Yardlong Bean provide similar amounts of Vitamin B2 and Vitamin C per 100 grams.
• Both Boiled and Drained Yardlong Bean as well as Raw Yardlong Bean have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Yardlong Bean have 2.1 times more Iron and 1.2 times more Potassium than Yardlong Bean.
• Both Boiled Yardlong Bean and Yardlong Bean contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Selenium, Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Yardlong Bean contain 4.1 times more Omega 3 than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Yardlong Bean offer comparable quantities of Carbohydrate and 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 Yardlong Bean provide inadequate amounts of Energy and Omega 6 in 100 grams.