Comparing Nutrients in 1 kilogram Cooked Frozen Young Cowpeas VS Yardlong Bean

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Energy	45.5% 1320kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	168% 64g	NA	38g per day for Men 19-50 years
Protein	152% 85g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	18.5% 0.24mg	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	353% 1410μg	155% 620μg	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	29% 26mg	209% 188mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Calcium	23% 230mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	53.3% 0.48mg	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	265% 21mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	89% 2.05mg	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	174% 1220mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	18% 661g	23.7% 879g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Young Cowpeas vs Yardlong Bean:

• Boiled and Drained Frozen Young Cowpeas have 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Yardlong Bean.
• While Raw Yardlong Bean contains 10.8 times more Vitamin A, 1.7 times more Vitamin B2 and 7.2 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Young Cowpeas vs Yardlong Bean:

• Boiled and Drained Frozen Young Cowpeas have 3.8 times more Copper, 4.5 times more Iron, 3.9 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium and 3.8 times more Zinc than Raw Yardlong Bean.
• While Raw Yardlong Bean contains 2.2 times more Calcium and 1.3 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Raw Yardlong Bean have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Young Cowpeas have 2.8 times more Energy, 1.7 times more Omega 3, 2.8 times more Carbohydrate and 3 times more Protein than Raw Yardlong Bean.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Yardlong Bean have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.