Comparing Nutrients in 14 ounces Yardlong Bean VS 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	6.43% 187kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	29% 37.7g	130g per day for Men 19-50 years
Sugars	NA	27.6% 20g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	20% 11g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	19% 171μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	53% 0.69mg	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	61.5% 246μg	52.6% 210μg	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% 74.6mg	146% 131mg	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	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	20% 198mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	44% 0.4mg	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	23.3% 1.87mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	53% 1.22mg	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	33.5% 234mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	25% 853mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.42% 349g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Bean VS Young Pods With Seeds Cowpeas per 14 oz

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

Lets compare vitamin content per 14 ounces of Yardlong Bean vs Young Pods With Seeds Cowpeas:

• 14 oz of Raw Young Pods With Seeds Cowpeas contain 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 17.2 times more Vitamin B5, 7.2 times more Vitamin B6 and 1.8 times more Vitamin C than Raw Yardlong Bean.
• Both Yardlong Bean and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yardlong Bean vs Young Pods With Seeds Cowpeas:

• 14 ounces of Yardlong Bean have 1.7 times more Selenium than Young Pods With Seeds Cowpeas.
• While 14 oz of Raw Young Pods With Seeds Cowpeas contain 1.3 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium and 1.5 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 14 ounces.
• 14 ounces of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yardlong Bean have 1.3 times more Omega 3 than Young Pods With Seeds Cowpeas.
• Both Yardlong Bean and Young Pods With Seeds Cowpeas offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• Both Raw Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6 in 14 ounces.