Comparing Nutrients in 100 grams Yardlong Beans VS Okara

Macros Ratio

	Protein	Fat	Carbs
Yardlong Beans	27%	3%	70%
Okara	18%	20%	62%

Macro Nutrients

	Yardlong Beans	Okara	Recommended Dietary Allowance
Energy	12% 347kcal	2.62% 76kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	5.56% 0.089g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	3.9% 0.67g	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	9.4% 12.2g	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	29% 11g	NA	38g per day for Men 19-50 years
Protein	43.4% 24.3g	6.3% 3.52g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Okara	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	8.85% 0.12mg	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	6.5% 26μg	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	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	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

	Yardlong Beans	Okara	Recommended Dietary Allowance
Calcium	14% 138mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	22.2% 0.2mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	80.5% 338mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	17.6% 0.4mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	34% 1157mg	6.26% 213mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.23% 8.43g	2.2% 81.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Beans VS Okara per 100 g

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

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

• 100 grams of Yardlong Beans have 44.4 times more Vitamin B1, 11.8 times more Vitamin B2, 21.6 times more Vitamin B3, 17.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 25.3 times more Vitamin B9 than Okara.
• 100 grams of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Yardlong Beans as well as Okara have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Yardlong Beans vs Okara:

• 100 grams of Yardlong Beans have 1.7 times more Calcium, 4.4 times more Copper, 6.6 times more Iron, 13 times more Magnesium, 3.9 times more Manganese, 9.3 times more Phosphorus, 5.4 times more Potassium and 6.3 times more Zinc than Okara.
• While 100 g of Okara contain 1.3 times more Selenium and 9.7 times more Water than Raw Yardlong Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yardlong Beans have 4.6 times more Energy, 2.9 times more Omega 3, 5.1 times more Carbohydrate and 6.9 times more Protein than Okara.
• While 100 g of Okara contain 2.2 times more Omega 6 than Raw Yardlong Beans.
• 100 grams of Yardlong Beans provide inadequate amounts of Omega 6