Comparing Nutrients in 100 calories FuyuVS Yardlong Beans

Weight per 100 calories

Fuyu

86.2g

Yardlong Beans

29g

Raw Yardlong Beans have 3 times more energy per unit of mass than Salted and Fermented Tofu, which is high in comparison to other foods. Fuyu having average energy density.

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

Macros Ratio

Protein Fat Carbs

Fuyu

28%

58%

14%

Yardlong Beans

27%

70%

100 kcal ▼

Macro Nutrients

Fuyuvs 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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7.1%6.9g

Fat

0.39%0.38g

6.9 gvs0.38 g

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

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3.1%1g

Saturated Fat

0.31%0.098g

1 gvs0.098 g

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

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28.8%0.46g

Omega 3

4.65%0.074g

0.46 gvs0.074 g

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

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20%3.43g

Omega 6

0.52%0.089g

3.43 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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2.9%3.78g

Carbohydrate

13.7%18g

3.78 gvs18 g

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

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Sugars

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

NA 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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Fiber

8.34%3.17g

NA gvs3.17 g

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

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13.7%7.7g

Protein

12.5%7g

7.7 gvs7 g

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

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Vitamins

Fuyuvs Yardlong Beans

0%0μg

Vitamin A

0.096%0.86μg

RAE, retinol activity equivalents

0 μgvs0.86 μg

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

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11.3%0.14mg

Vitamin B1

21.3%0.26mg

Thiamine

0.14 mgvs0.26 mg

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

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6.7%0.087mg

Vitamin B2

5.2%0.068mg

Riboflavin

0.087 mgvs0.068 mg

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

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2.04%0.33mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs0.62 mg

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

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2.28%0.11mg

Vitamin B5

9%0.45mg

Pantothenic acid

0.11 mgvs0.45 mg

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

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6.03%0.078mg

Vitamin B6

8.22%0.11mg

Pyridoxine

0.078 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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6.25%25μg

Vitamin B9

47.4%190μg

Folates and Folic Acid

25 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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0.19%0.17mg

Vitamin C

0.51%0.46mg

Ascorbic acid

0.17 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Fuyuvs Yardlong Beans

3.97%39.7mg

Calcium

3.98%39.8mg

39.7 mgvs39.8 mg

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

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36%0.32mg

Copper

28%0.25mg

0.32 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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21.3%1.7mg

Iron

31%2.5mg

1.7 mgvs2.5 mg

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

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10.7%45mg

Magnesium

23%97mg

45 mgvs97 mg

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

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44%1mg

Manganese

20%0.46mg

1 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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9%63mg

Phosphorus

23%161mg

63 mgvs161 mg

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

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1.9%64.7mg

Potassium

9.8%333mg

64.7 mgvs333 mg

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

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27%15μg

Selenium

4.3%2.36μg

15 μgvs2.36 μg

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

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165%2477mg

Sodium

0.33%4.9mg

2477 mgvs4.9 mg

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

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12.2%1.34mg

Zinc

9.17%1mg

1.34 mgvs1 mg

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

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1.63%60.4g

Water

0.066%2.43g

60.4 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 Fuyu vs Yardlong Beans:

Salted and Fermented Tofu has 1.3 times more Vitamin B2 than Raw Yardlong Beans.
While Raw Yardlong Beans contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B3, 4 times more Vitamin B5, 1.4 times more Vitamin B6 and 7.6 times more Vitamin B9 than Salted and Fermented Tofu.
Both Salted and Fermented 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 Fuyu vs Yardlong Beans:

Salted and Fermented Tofu has 1.3 times more Copper, 2.2 times more Manganese, 6.3 times more Selenium, 505.5 times more Sodium, 1.3 times more Zinc and 24.8 times more Water than Raw Yardlong Beans.
While Raw Yardlong Beans contain 1.5 times more Iron, 2.2 times more Magnesium, 2.6 times more Phosphorus and 5.2 times more Potassium than Salted and Fermented Tofu.
Both Salted and Fermented Tofu and Raw Yardlong Beans have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Salted and Fermented Tofu has 18.3 times more Fat, 10.2 times more Saturated Fat, 6.2 times more Omega 3 and 38.7 times more Omega 6 than Raw Yardlong Beans.
While Raw Yardlong Beans contain 4.7 times more Carbohydrate than Salted and Fermented Tofu.
Both Salted and Fermented Tofu and Raw Yardlong Beans have similar amounts of Energy and Protein per 100 kcal.
Both Salted and Fermented Tofu as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

FuyuVS Boiled Yardlong BeansYardlong BeansVS Boiled Yardlong Beans

Compare Foods

Comparing Nutrients in 100 calories FuyuVS Yardlong Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: