Comparing Nutrients in 100 grams Boiled Yardlong Beans VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans	27%	3%	70%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Boiled Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Energy	4.07% 118kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	84% 1.35g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	59% 10g	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	6.8% 8.86g	130g per day for Men 19-50 years
Sugars	NA	3.75% 2.72g	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	10.3% 3.9g	38g per day for Men 19-50 years
Protein	15% 8.3g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.92% 0.064mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	7.6% 0.099mg	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	6.75% 27μg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Beans	Fried Tofu	Recommended Dietary Allowance
Calcium	4.2% 42mg	37.2% 372mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	44.2% 0.4mg	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	61% 4.87mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	65% 1.5mg	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	41% 287mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	52% 28.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.86% 68.8g	1.37% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans VS Fried Tofu per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Yardlong Beans vs Fried Tofu:

• 100 grams of Boiled Yardlong Beans have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.4 times more Vitamin B9 than Fried Tofu.
• Both Boiled Yardlong Beans and Fried Tofu provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Fried Tofu have insufficient amounts of Vitamin B3
• Both Boiled Yardlong Beans as well as Fried Tofu 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 vs Fried Tofu:

• 100 grams of Boiled Yardlong Beans have 1.6 times more Magnesium and 2.2 times more Potassium than Fried Tofu.
• While 100 g of Fried Tofu contain 8.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 3.1 times more Manganese, 1.6 times more Phosphorus, 10.2 times more Selenium and 1.8 times more Zinc than Boiled Yardlong Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Yardlong Beans have 2.4 times more Carbohydrate than Fried Tofu.
• While 100 g of Fried Tofu contain 2.3 times more Energy, 44.8 times more Fat, 25.2 times more Saturated Fat, 15.3 times more Omega 3, 95.7 times more Omega 6 and 2.3 times more Protein than Boiled Yardlong Beans.
• Both Boiled Yardlong Beans and Fried Tofu offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Yardlong Beans provide inadequate amounts of Omega 6