Comparing Nutrients in 14 ounces Frozen Young Cowpeas VS Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Energy	19% 552kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	25.5% 33g	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	52.2% 20g	NA	38g per day for Men 19-50 years
Protein	63.6% 35.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	7.33% 0.095mg	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	186% 742μg	61.5% 246μg	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	17.6% 16mg	83% 74.6mg	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

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Calcium	10.3% 103mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	21% 0.19mg	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	117% 9.33mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	35.4% 0.81mg	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	69% 484mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	57% 6.27mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	6.9% 255g	9.42% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Cowpeas VS Yardlong Bean per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Young Cowpeas versus 14 oz of Yardlong Bean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Young Cowpeas vs Yardlong Bean:

• 14 ounces of Frozen Young Cowpeas have 2.3 times more Vitamin B1, 2 times more Vitamin B3, 4.3 times more Vitamin B5, 4.4 times more Vitamin B6 and 3 times more Vitamin B9 than Yardlong Bean.
• While 14 oz of Raw Yardlong Bean contain 10.8 times more Vitamin A, 1.5 times more Vitamin B2 and 4.7 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• 14 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 14 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Frozen Young Cowpeas , Unprepared as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Young Cowpeas vs Yardlong Bean:

• 14 ounces of Frozen Young Cowpeas have 4.3 times more Copper, 5 times more Iron, 1.3 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Selenium and 4.3 times more Zinc than Yardlong Bean.
• While 14 oz of Raw Yardlong Bean contain 1.9 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Young Cowpeas have 3 times more Energy, 1.7 times more Omega 3, 3 times more Carbohydrate and 3.2 times more Protein than Yardlong Bean.
• 14 ounces of Yardlong Bean provide inadequate amounts of Energy
• Both Frozen Young Cowpeas , Unprepared as well as Raw Yardlong Bean provide inadequate amounts of Omega 6 in 14 ounces.