Comparing Nutrients in 1 pound Cooked Frozen Young Cowpeas VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	20.6% 599kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	32% 41.6g	130g per day for Men 19-50 years
Sugars	28% 20.2g	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	76.4% 29g	NA	38g per day for Men 19-50 years
Protein	68.8% 38.5g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	2% 18μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	8.37% 0.11mg	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	160% 640μg	51% 204μg	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	13% 11.8mg	81.6% 73.5mg	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	9.07% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	10.4% 104mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	23.7% 0.21mg	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	120% 9.6mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	39.6% 0.91mg	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	79% 553mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.44mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	8.1% 300g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Boiled Yardlong Bean per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Young Cowpeas versus 1 lb of Boiled Yardlong Bean to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Frozen Young Cowpeas has 3.1 times more Vitamin B1, 4.2 times more Vitamin B5, 4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled Yardlong Bean.
• While 1 lb of Boiled and Drained Yardlong Bean contains 5.8 times more Vitamin A, 1.5 times more Vitamin B2 and 6.2 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled Yardlong Bean provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 1 pound of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Young Cowpeas has 3.9 times more Copper, 2.2 times more Iron, 3.9 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 3.9 times more Zinc than Boiled Yardlong Bean.
• While 1 lb of Boiled and Drained Yardlong Bean contains 1.9 times more Calcium and 1.3 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled Yardlong Bean contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Young Cowpeas has 2.8 times more Energy, 6.8 times more Omega 3, 2.6 times more Carbohydrate and 3.4 times more Protein than Boiled Yardlong Bean.
• 1 pound of Boiled Yardlong Bean provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Yardlong Bean provide inadequate amounts of Omega 6 in one pound.