Comparing Nutrients in 500 calories FuyuVS Yardlong Beans

Weight per 500 calories

Fuyu

431g

Yardlong Beans

144g

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 500 calories - Fuyu or Yardlong Beans?

Macros Ratio

Protein Fat Carbs

Fuyu

28%

58%

14%

Yardlong Beans

27%

70%

500 kcal ▼

Macro Nutrients

Fuyuvs Yardlong Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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35.5%34.5g

Fat

1.95%1.9g

34.5 gvs1.9 g

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

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15.6%5g

Saturated Fat

1.53%0.49g

5 gvs0.49 g

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

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144%2.3g

Omega 3

23.2%0.37g

2.3 gvs0.37 g

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

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101%17g

Omega 6

2.6%0.44g

17 gvs0.44 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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14.5%19g

Carbohydrate

68.6%89.2g

19 gvs89.2 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

41.7%16g

NA gvs16 g

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

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68.7%38.4g

Protein

62.6%35g

38.4 gvs35 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

0.48%4.32μg

RAE, retinol activity equivalents

0 μgvs4.32 μg

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

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56.4%0.68mg

Vitamin B1

107%1.28mg

Thiamine

0.68 mgvs1.28 mg

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

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33.5%0.44mg

Vitamin B2

26%0.34mg

Riboflavin

0.44 mgvs0.34 mg

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

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10.2%1.63mg

Vitamin B3

19.4%3.1mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs3.1 mg

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

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11.4%0.57mg

Vitamin B5

45%2.25mg

Pantothenic acid

0.57 mgvs2.25 mg

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

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30%0.39mg

Vitamin B6

41%0.53mg

Pyridoxine

0.39 mgvs0.53 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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31.3%125μg

Vitamin B9

237%948μg

Folates and Folic Acid

125 μgvs948 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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0.96%0.86mg

Vitamin C

2.56%2.3mg

Ascorbic acid

0.86 mgvs2.3 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

20%198mg

Calcium

20%199mg

198 mgvs199 mg

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

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180%1.62mg

Copper

141%1.27mg

1.62 mgvs1.27 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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107%8.53mg

Iron

155%12.4mg

8.53 mgvs12.4 mg

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

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53.4%224mg

Magnesium

116%487mg

224 mgvs487 mg

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

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220%5.06mg

Manganese

100%2.3mg

5.06 mgvs2.3 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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45%315mg

Phosphorus

115%805mg

315 mgvs805 mg

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

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9.5%323mg

Potassium

49%1667mg

323 mgvs1667 mg

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

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136%74.6μg

Selenium

21.5%12μg

74.6 μgvs12 μg

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

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826%12384mg

Sodium

1.63%24.5mg

12384 mgvs24.5 mg

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

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61%6.72mg

Zinc

46%5.04mg

6.72 mgvs5.04 mg

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

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8.16%302g

Water

0.33%12g

302 gvs12 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Salted and Fermented Tofu as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

FuyuVS Boiled Yardlong BeansYardlong BeansVS Boiled Yardlong Beans

Compare Foods

Comparing Nutrients in 500 calories FuyuVS Yardlong Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Fuyu or Yardlong Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: