Comparing Nutrients in 1 kilogram Young Pods With Seeds Cowpeas VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	15% 440kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	73% 95g	70.6% 92g	130g per day for Men 19-50 years
Sugars	69.5% 50.4g	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	87% 33g	NA	38g per day for Men 19-50 years
Protein	59% 33g	45% 25.3g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.45mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	133% 530μg	113% 450μg	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	367% 330mg	180% 162mg	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	32.7% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	263% 315μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	65% 650mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	52.2% 0.47mg	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	125% 10mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	87.4% 2mg	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	93% 650mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.6% 875g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pods With Seeds Cowpeas VS Boiled Yardlong Bean per 1 kg

Compare the macro and micronutrient content in 1 kg of Young Pods With Seeds Cowpeas versus 1 kg of Boiled Yardlong Bean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Young Pods With Seeds Cowpeas vs Boiled Yardlong Bean:

• 1 kilogram of Young Pods With Seeds Cowpeas has 3 times more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 18.5 times more Vitamin B5, 7.2 times more Vitamin B6 and 2 times more Vitamin C than Boiled Yardlong Bean.
• Both Young Pods With Seeds Cowpeas and Boiled Yardlong Bean provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Young Pods With Seeds Cowpeas vs Boiled Yardlong Bean:

• 1 kilogram of Young Pods With Seeds Cowpeas has 1.5 times more Calcium, 2.1 times more Copper, 1.4 times more Magnesium and 1.5 times more Manganese than Boiled Yardlong Bean.
• While 1 kg of Boiled and Drained Yardlong Bean contains 1.3 times more Potassium and 1.7 times more Selenium than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Boiled Yardlong Bean contain similar levels of Iron, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Young Pods With Seeds Cowpeas has 3.1 times more Omega 3 and 1.3 times more Protein than Boiled Yardlong Bean.
• Both Young Pods With Seeds Cowpeas and Boiled Yardlong Bean offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Yardlong Bean provide inadequate amounts of Omega 3
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean provide inadequate amounts of Energy and Omega 6 in one kilogram.