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

Weight per 100 calories

• Young Pods With Seeds Cowpeas: 227g
• Yardlong Bean: 213g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	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	0.7% 0.68g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	7.4% 0.12g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	16.6% 21.6g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	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	19.7% 7.5g	NA	38g per day for Men 19-50 years
Protein	13.4% 7.5g	10.6% 5.96g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	17% 155μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	5.45% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	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	30% 120μg	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	83.3% 75mg	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	7.42% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.7% 71.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Calcium	14.8% 148mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	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	28.4% 2.27mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	21% 148mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.05μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	5.3% 195g	5.05% 187g	3700g per day for Men 19-50 years

Young Pods With Seeds Cowpeas VS Yardlong Bean Nutrients Per 100 Kcal

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

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

• 100 calories of Young Pods With Seeds Cowpeas have 1.7 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 18.4 times more Vitamin B5, 7.7 times more Vitamin B6 and 1.9 times more Vitamin C than Yardlong Bean.
• Both Young Pods With Seeds Cowpeas and Yardlong Bean provide similar amounts of Vitamin B9 per 100 calories.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Young Pods With Seeds Cowpeas have 1.4 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium and 1.6 times more Manganese than Yardlong Bean.
• While 100 kcal of Raw Yardlong Bean contain 1.6 times more Selenium than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Yardlong Bean contain similar levels of Phosphorus, Potassium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Young Pods With Seeds Cowpeas have 1.2 times more Carbohydrate and 1.3 times more Protein than Yardlong Bean.
• While 100 kcal of Raw Yardlong Bean contain 1.3 times more Omega 3 than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Yardlong Bean offer comparable quantities of Energy per 100 calories.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Yardlong Bean provide inadequate amounts of Omega 6 in 100 calories.