Comparing Nutrients in 500 calories Yardlong BeansVS Boiled Yardlong Beans

Weight per 500 calories

Yardlong Beans

144g

Boiled Yardlong Beans

424g

Yardlong Beans have 2.9 times more energy per 100g than Boiled Yardlong Beans. It has high energy density when compared to other foods. Boiled Yardlong Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Yardlong Beans

27%

70%

Boiled Yardlong Beans

27%

70%

500 kcal ▼

Macro Nutrients

Yardlong Beansvs Boiled 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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1.95%1.9g

Fat

1.97%1.9g

1.9 gvs1.9 g

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

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1.53%0.49g

Saturated Fat

1.54%0.49g

0.49 gvs0.49 g

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

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23.2%0.37g

Omega 3

23.3%0.37g

0.37 gvs0.37 g

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

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2.6%0.44g

Omega 6

2.6%0.44g

0.44 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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68.6%89.2g

Carbohydrate

68.7%89.4g

89.2 gvs89.4 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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41.7%16g

Fiber

42.4%16g

16 gvs16 g

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

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62.6%35g

Protein

62.7%35g

35 gvs35 g

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

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Vitamins

Yardlong Beansvs Boiled Yardlong Beans

0.48%4.32μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.32 μgvs0 μg

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

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107%1.28mg

Vitamin B1

75%0.9mg

Thiamine

1.28 mgvs0.9 mg

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

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26%0.34mg

Vitamin B2

21%0.27mg

Riboflavin

0.34 mgvs0.27 mg

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

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19.4%3.1mg

Vitamin B3

14.6%2.33mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs2.33 mg

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

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45%2.25mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

2.25 mgvs1.7 mg

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

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41%0.53mg

Vitamin B6

31%0.4mg

Pyridoxine

0.53 mgvs0.4 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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237%948μg

Vitamin B9

155%619μg

Folates and Folic Acid

948 μgvs619 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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2.56%2.3mg

Vitamin C

1.9%1.7mg

Ascorbic acid

2.3 mgvs1.7 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

Yardlong Beansvs Boiled Yardlong Beans

20%199mg

Calcium

17.8%178mg

199 mgvs178 mg

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

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141%1.27mg

Copper

106%0.95mg

1.27 mgvs0.95 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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155%12.4mg

Iron

140%11mg

12.4 mgvs11 mg

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

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116%487mg

Magnesium

99%415mg

487 mgvs415 mg

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

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100%2.3mg

Manganese

89.7%2.06mg

2.3 mgvs2.06 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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115%805mg

Phosphorus

110%767mg

805 mgvs767 mg

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

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49%1667mg

Potassium

39.3%1335mg

1667 mgvs1335 mg

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

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21.5%12μg

Selenium

21.6%12μg

12 μgvs12 μg

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

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1.63%24.5mg

Sodium

1.4%21mg

24.5 mgvs21 mg

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

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46%5.04mg

Zinc

41.6%4.58mg

5.04 mgvs4.58 mg

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

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0.33%12g

Water

7.88%292g

12 gvs292 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 Yardlong Beans vs Boiled Yardlong Beans:

Raw Yardlong Beans have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Yardlong Beans.
Both Raw Yardlong Beans as well as Boiled Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yardlong Beans vs Boiled Yardlong Beans:

Raw Yardlong Beans have 1.3 times more Copper and 1.2 times more Potassium than Boiled Yardlong Beans.
While Boiled Yardlong Beans contain 24 times more Water than Raw Yardlong Beans.
Both Raw Yardlong Beans and Boiled Yardlong Beans have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Yardlong Beans and Boiled Yardlong Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
Both Raw Yardlong Beans as well as Boiled Yardlong Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Yardlong BeansVS Winged BeansBoiled Yardlong BeansVS Winged Beans

Compare Foods

Comparing Nutrients in 500 calories Yardlong BeansVS Boiled Yardlong Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: