Comparing Nutrients in 1 pound 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	20.6% 599kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	29% 38g	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	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	2% 18μg	21.7% 195μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	5% 0.25mg	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	70.3% 281μg	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	95% 85.3mg	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	Yardlong Bean	Recommended Dietary Allowance
Calcium	10.4% 104mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	24% 0.22mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	40.4% 0.93mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	32% 1089mg	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	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	8.1% 300g	10.8% 398g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.