Comparing Nutrients in 100 grams Boiled Yardlong Beans with Salt VS Hulled Barley

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Hulled Barley	14%	6%	80%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Hulled Barley	Recommended Dietary Allowance
Energy	4.07% 118kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	5.88% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.8g	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	10% 3.8g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	15% 8.3g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Hulled Barley	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.92% 0.064mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	24.5% 0.32mg	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	36.5% 146μg	4.75% 19μg	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	0.44% 0.4mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Beans with Salt	Hulled Barley	Recommended Dietary Allowance
Calcium	4.2% 42mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	55.3% 0.5mg	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	33% 2.64mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	84.5% 1.94mg	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	26% 181mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	68.5% 37.7μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	1.86% 68.8g	0.26% 9.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Hulled Barley per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Yardlong Beans with Salt vs Hulled Barley:

• 100 grams of Boiled Yardlong Beans with Salt have 1.4 times more Vitamin B5 and 7.7 times more Vitamin B9 than Hulled Barley.
• While 100 g of Hulled Barley contain 3 times more Vitamin B1, 4.5 times more Vitamin B2, 8.4 times more Vitamin B3 and 3.3 times more Vitamin B6 than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt as well as Hulled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Yardlong Beans with Salt vs Hulled Barley:

• 100 grams of Boiled Yardlong Beans with Salt have 1.3 times more Calcium and 20.1 times more Sodium than Hulled Barley.
• While 100 g of Hulled Barley contain 2.2 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 13.5 times more Selenium and 2.6 times more Zinc than Boiled Yardlong Beans with Salt.

Comparison of macro-nutrients per 100 grams:

• 100 g of Hulled Barley contain 3 times more Energy, 5.1 times more Fat, 1.3 times more Omega 3, 9.5 times more Omega 6, 3.5 times more Carbohydrate, 4.6 times more Fiber and 1.5 times more Protein than Boiled Yardlong Beans with Salt.
• 100 grams of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6