Comparing Nutrients in 1 pound Frozen Young Cowpeas VS Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Energy	21.7% 630kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	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	87.7% 114g	29% 38g	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	59.7% 22.7g	NA	38g per day for Men 19-50 years
Protein	72.7% 40.7g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	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	93% 1.1mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.68mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	212% 848μg	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	20% 18mg	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	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

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Calcium	11.8% 118mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	133% 10.7mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	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	59% 2000mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	65% 7.17mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	7.86% 291g	10.8% 398g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Young Cowpeas has 2.3 times more Vitamin B1, 2 times more Vitamin B3, 4.3 times more Vitamin B5, 4.4 times more Vitamin B6 and 3 times more Vitamin B9 than Yardlong Bean.
• While 1 lb of Raw Yardlong Bean contains 10.8 times more Vitamin A, 1.5 times more Vitamin B2 and 4.7 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• 1 pound of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 1 pound of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Frozen Young Cowpeas , Unprepared as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Young Cowpeas has 4.3 times more Copper, 5 times more Iron, 1.3 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Selenium and 4.3 times more Zinc than Yardlong Bean.
• While 1 lb of Raw Yardlong Bean contains 1.9 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Young Cowpeas has 3 times more Energy, 1.7 times more Omega 3, 3 times more Carbohydrate and 3.2 times more Protein than Yardlong Bean.
• 1 pound of Yardlong Bean provide inadequate amounts of Energy
• Both Frozen Young Cowpeas , Unprepared as well as Raw Yardlong Bean provide inadequate amounts of Omega 6 in one pound.