Comparing Nutrients in 14 ounces Boiled Yardlong Bean VS 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	6.43% 187kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.4g	14.7% 19g	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	18% 10g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	10% 91μg	16% 143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	54% 0.7mg	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	44.7% 179μg	100% 401μg	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	71.4% 64.3mg	159% 143mg	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	17.5% 175mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	84.2% 0.76mg	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	48.6% 3.9mg	95% 7.62mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	88% 2.02mg	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	32.3% 226mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	53% 1806mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.4% 347g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Yardlong Bean vs Leafy Tips Cowpeas:

• Raw Leafy Tips Cowpeas contain 1.6 times more Vitamin A, 4.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 7.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Leafy Tips Cowpeas have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Yardlong Bean as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Yardlong Bean vs Leafy Tips Cowpeas:

• Boiled and Drained Yardlong Bean has 6.3 times more Phosphorus, 1.7 times more Selenium and 1.2 times more Zinc than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 1.4 times more Calcium, 4.1 times more Copper, 2 times more Iron, 2.5 times more Manganese and 1.6 times more Potassium than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Leafy Tips Cowpeas have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Yardlong Bean has 1.6 times more Energy and 1.9 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 2.6 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean as well as Raw Leafy Tips Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.