Comparing Nutrients in 100 calories Fried TofuVS Yardlong Beans

Weight per 100 calories

Fried Tofu

37g

Yardlong Beans

29g

Raw Yardlong Beans have 1.3 times more energy per unit of mass than Fried Tofu, which is high in comparison to other foods. Fried Tofu having high energy density.

Which food has more nutrients per 100 calories - Fried Tofu or Yardlong Beans?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Yardlong Beans

27%

70%

100 kcal ▼

Macro Nutrients

Fried Tofuvs Yardlong Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.7%7.47g

Fat

0.39%0.38g

7.47 gvs0.38 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.38%1.1g

Saturated Fat

0.31%0.098g

1.1 gvs0.098 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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31%0.5g

Omega 3

4.65%0.074g

0.5 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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22%3.72g

Omega 6

0.52%0.089g

3.72 gvs0.089 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.52%3.3g

Carbohydrate

13.7%18g

3.3 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.4%1g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.8%1.44g

Fiber

8.34%3.17g

1.44 gvs3.17 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.4%6.97g

Protein

12.5%7g

6.97 gvs7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Fried Tofuvs Yardlong Beans

0.041%0.37μg

Vitamin A

0.096%0.86μg

RAE, retinol activity equivalents

0.37 μgvs0.86 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.25%0.063mg

Vitamin B1

21.3%0.26mg

Thiamine

0.063 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.42%0.019mg

Vitamin B2

5.2%0.068mg

Riboflavin

0.019 mgvs0.068 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.23%0.037mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.037 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.04%0.052mg

Vitamin B5

9%0.45mg

Pantothenic acid

0.052 mgvs0.45 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.82%0.037mg

Vitamin B6

8.22%0.11mg

Pyridoxine

0.037 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.5%10μg

Vitamin B9

47.4%190μg

Folates and Folic Acid

10 μgvs190 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.51%0.46mg

Ascorbic acid

0 mgvs0.46 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.099%0.015mg

Vitamin E

Tocopherols and Tocotrienols

0.015 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.4%2.9μg

Vitamin K

Phytomenadione or phylloquinone

2.9 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Fried Tofuvs Yardlong Beans

13.8%138mg

Calcium

3.98%39.8mg

138 mgvs39.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.4%0.15mg

Copper

28%0.25mg

0.15 mgvs0.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.5%1.8mg

Iron

31%2.5mg

1.8 mgvs2.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.3%22.2mg

Magnesium

23%97mg

22.2 mgvs97 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg

Manganese

20%0.46mg

0.55 mgvs0.46 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15%106mg

Phosphorus

23%161mg

106 mgvs161 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.6%54mg

Potassium

9.8%333mg

54 mgvs333 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19%10.6μg

Selenium

4.3%2.36μg

10.6 μgvs2.36 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%5.93mg

Sodium

0.33%4.9mg

5.93 mgvs4.9 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.7%0.74mg

Zinc

9.17%1mg

0.74 mgvs1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.51%18.7g

Water

0.066%2.43g

18.7 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Yardlong Beans contain 4.1 times more Vitamin B1, 3.7 times more Vitamin B2, 16.8 times more Vitamin B3, 8.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 19 times more Vitamin B9 than Fried Tofu.
Both Fried Tofu as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Fried Tofu vs Yardlong Beans:

Fried Tofu has 3.5 times more Calcium, 1.2 times more Manganese and 4.5 times more Selenium than Raw Yardlong Beans.
While Raw Yardlong Beans contain 1.7 times more Copper, 1.4 times more Iron, 4.4 times more Magnesium, 1.5 times more Phosphorus, 6.2 times more Potassium and 1.4 times more Zinc than Fried Tofu.

Comparison of macro-nutrients per 100 calories:

Fried Tofu has 19.8 times more Fat, 11.1 times more Saturated Fat, 6.7 times more Omega 3 and 41.9 times more Omega 6 than Raw Yardlong Beans.
While Raw Yardlong Beans contain 5.4 times more Carbohydrate and 2.2 times more Fiber than Fried Tofu.
Both Fried Tofu and Raw Yardlong Beans have similar amounts of Energy and Protein per 100 kcal.
Both Fried Tofu as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Fried TofuVS OkaraYardlong BeansVS OkaraFried TofuVS Boiled Yardlong BeansYardlong BeansVS Boiled Yardlong Beans

Compare Foods

Comparing Nutrients in 100 calories Fried TofuVS Yardlong Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Fried Tofu or Yardlong Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: