Comparing Nutrients in 100 calories Boiled Yardlong Bean VS Leafy Tips Cowpeas

Weight per 100 calories

• Boiled Yardlong Bean: 213g
• Leafy Tips Cowpeas: 345g

Boiled Yardlong Bean has 1.6 times more energy per 100g than Leafy Tips Cowpeas. It has low energy density when compared to other foods. Raw Leafy Tips Cowpeas having very low energy density.

Which food has more nutrients per 100 calories - Boiled Yardlong Bean or Leafy Tips Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Boiled Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	12.8% 16.6g	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	9.6% 5.4g	25.2% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	5.44% 49μg	13.8% 124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.38% 1.34mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.17% 0.11mg	4.14% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	47% 0.61mg	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	24% 96μg	87% 348μg	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	38.3% 34.5mg	138% 124mg	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 Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	9.36% 94mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	73% 0.66mg	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	26% 2.1mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.4mg	35.3% 148mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	76.3% 1.76mg	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	17.3% 121mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	5.03% 186g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Yardlong Bean vs Leafy Tips Cowpeas:

• Raw Leafy Tips Cowpeas contain 2.5 times more Vitamin A, 6.7 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B5, 12 times more Vitamin B6, 3.6 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Yardlong Bean vs Leafy Tips Cowpeas:

• Boiled and Drained Yardlong Bean has 3.9 times more Phosphorus than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 2.3 times more Calcium, 6.6 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 4.1 times more Manganese, 2.5 times more Potassium, 2.8 times more Sodium, 1.3 times more Zinc and 1.7 times more Water than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Leafy Tips Cowpeas have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Leafy Tips Cowpeas contain 4.2 times more Omega 3, 4.1 times more Omega 6 and 2.6 times more Protein than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Leafy Tips Cowpeas have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Yardlong Bean as well as Raw Leafy Tips Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.