Comparing Nutrients in 100 grams Yardlong Beans VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Yardlong Beans	Brussels Sprouts	Recommended Dietary Allowance
Energy	12% 347kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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	1.3% 0.93g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	29% 11g	10% 3.8g	38g per day for Men 19-50 years
Protein	43.4% 24.3g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	17% 0.22mg	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	165% 658μg	15.3% 61μg	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	1.78% 1.6mg	94% 85mg	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	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Beans	Brussels Sprouts	Recommended Dietary Allowance
Calcium	14% 138mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	7.78% 0.07mg	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	108% 8.6mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	80.5% 338mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	14.7% 0.34mg	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	80% 559mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	34% 1157mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.23% 8.43g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Brussels Sprouts per 100 g

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

Lets compare vitamin content per 100 grams of Yardlong Beans vs Brussels Sprouts:

• 100 grams of Yardlong Beans have 6.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 5 times more Vitamin B5, 1.7 times more Vitamin B6 and 10.8 times more Vitamin B9 than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 12.7 times more Vitamin A and 53.1 times more Vitamin C than Raw Yardlong Beans.
• 100 grams of Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Yardlong Beans as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Yardlong Beans vs Brussels Sprouts:

• 100 grams of Yardlong Beans have 3.3 times more Calcium, 12.6 times more Copper, 6.2 times more Iron, 14.7 times more Magnesium, 4.7 times more Manganese, 8.1 times more Phosphorus, 3 times more Potassium, 5.1 times more Selenium and 8.3 times more Zinc than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 10.2 times more Water than Raw Yardlong Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yardlong Beans have 8.1 times more Energy, 2.6 times more Omega 3, 6.9 times more Carbohydrate, 2.9 times more Fiber and 7.2 times more Protein than Brussels Sprouts.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Yardlong Beans as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 100 grams.