Comparing Nutrients in 100 calories Boiled Young Pods With Seeds Cowpeas VS Yardlong Bean

Weight per 100 calories

• Boiled Young Pods With Seeds Cowpeas: 294g
• Yardlong Bean: 213g

Raw Yardlong Bean has 1.4 times more energy per unit of mass than Boiled and Drained Young Pods With Seeds Cowpeas, which is low in comparison to other foods. Boiled Young Pods With Seeds Cowpeas having low energy density.

Which food has more nutrients per 100 calories - Boiled Young Pods With Seeds Cowpeas or Yardlong Bean?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	9.56% 0.15g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	13.7% 17.8g	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	NA	NA	38g per day for Men 19-50 years
Protein	13.7% 7.65g	10.6% 5.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	23% 206μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.26mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	5.45% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	3.93% 0.051mg	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	19% 76.5μg	33% 132μg	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	55.6% 50mg	44.4% 40mg	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

	Boiled Young Pods With Seeds Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Calcium	16% 162mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	11.3% 0.1mg	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	25.7% 2.06mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	19% 0.44mg	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	20.6% 144mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	3.74% 2.06μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.82mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.71mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	7.1% 263g	5.05% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Young Pods With Seeds Cowpeas vs Yardlong Bean:

• Boiled and Drained Young Pods With Seeds Cowpeas have 2.3 times more Vitamin A, 2.7 times more Vitamin B3, 16 times more Vitamin B5, 7.1 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Yardlong Bean.
• While Raw Yardlong Bean contains 1.7 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Yardlong Bean have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Young Pods With Seeds Cowpeas vs Yardlong Bean:

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.5 times more Calcium, 2 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese and 1.4 times more Water than Raw Yardlong Bean.
• While Raw Yardlong Bean contains 1.6 times more Selenium than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Yardlong Bean have similar amounts of Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.3 times more Protein than Raw Yardlong Bean.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Yardlong Bean have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 100 kcal.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Yardlong Bean have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.