Comparing Nutrients in 1 kilogram 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	16.2% 470kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.2% 83.5g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	69.5% 50.4g	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	87% 33g	38g per day for Men 19-50 years
Protein	50% 28g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	189% 9.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	133% 1.73mg	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	155% 620μg	133% 530μg	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	209% 188mg	367% 330mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	263% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	50% 500mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	111% 1mg	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	58.8% 4.7mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	134% 3.08mg	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	84.3% 590mg	93% 650mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23.7% 879g	23.2% 860g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Raw Young Pods With Seeds Cowpeas contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Yardlong Bean has 1.7 times more Selenium than Young Pods With Seeds Cowpeas.
• While 1 kg of Raw Young Pods With Seeds Cowpeas contains 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 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 Yardlong Bean has 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 one kilogram.
• Both Raw Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6 in one kilogram.