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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	7.4% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	15.8% 11.5g	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	19.7% 7.5g	38g per day for Men 19-50 years
Protein	10.6% 5.96g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	10% 91μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.45% 0.87mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	30.2% 0.39mg	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	33% 132μg	30% 120μg	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	44.4% 40mg	83.3% 75mg	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	7.42% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	59.7% 71.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	10.6% 106mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	25.3% 0.23mg	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	12.5% 1mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	30.4% 0.7mg	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	18% 126mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	3.7% 2.05μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5.3% 195g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Raw Young Pods With Seeds Cowpeas contain 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 Raw Yardlong Bean.
• Both Yardlong Bean and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B9 per 100 calories.
• Both Raw Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

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

Comparison of macro-nutrients per 100 calories:

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