Comparing Nutrients in 1 kilogram Leafy Tips Cowpeas VS Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Leafy Tips Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Energy	10% 290kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	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	37% 48.2g	64.2% 83.5g	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	73.2% 41g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	40% 360μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	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	253% 1010μg	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	400% 360mg	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	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

	Leafy Tips Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Calcium	63% 630mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	240% 19mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	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	13% 90mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	134% 4550mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24.3% 898g	23.7% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Leafy Tips Cowpeas VS Yardlong Bean per 1 kg

Compare the macro and micronutrient content in 1 kg of Leafy Tips Cowpeas versus 1 kg of Yardlong Bean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Leafy Tips Cowpeas vs Yardlong Bean:

• 1 kilogram of Leafy Tips Cowpeas has 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 7.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Yardlong Bean.
• Both Leafy Tips Cowpeas and Yardlong Bean provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Yardlong Bean have insufficient amounts of Vitamin B6
• Both Raw Leafy Tips Cowpeas as well as Raw Yardlong Bean have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Leafy Tips Cowpeas vs Yardlong Bean:

• 1 kilogram of Leafy Tips Cowpeas has 1.3 times more Calcium, 4 times more Copper, 4.1 times more Iron, 2.5 times more Manganese and 1.9 times more Potassium than Yardlong Bean.
• While 1 kg of Raw Yardlong Bean contains 6.6 times more Phosphorus, 1.7 times more Selenium and 1.3 times more Zinc than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Yardlong Bean contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Leafy Tips Cowpeas has 1.5 times more Protein than Yardlong Bean.
• While 1 kg of Raw Yardlong Bean contains 1.6 times more Omega 3 and 1.7 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas as well as Raw Yardlong Bean provide inadequate amounts of Energy and Omega 6 in one kilogram.