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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	5.3% 154kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	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	24.4% 31.8g	32% 41.6g	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	NA	NA	38g per day for Men 19-50 years
Protein	21% 11.8g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	29.5% 118μg	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	85.7% 77mg	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	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

	Boiled Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	25% 249mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	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	39.7% 3.18mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	31.8% 222mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 406g	10.7% 397g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Pods With Seeds Cowpeas have 3 times more Vitamin A, 1.3 times more Vitamin B3, 12.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Boiled and Drained Yardlong Bean.
• While Boiled and Drained Yardlong Bean contains 1.7 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Boiled and Drained Yardlong Bean have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 1 lb.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.3 times more Calcium and 1.5 times more Copper than Boiled and Drained Yardlong Bean.
• While Boiled and Drained Yardlong Bean contains 1.4 times more Iron, 1.5 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Boiled and Drained Yardlong Bean have similar amounts of Magnesium, Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Young Pods With Seeds Cowpeas have 3.1 times more Omega 3 than Boiled and Drained Yardlong Bean.
• While Boiled and Drained Yardlong Bean contains 1.4 times more Energy and 1.3 times more Carbohydrate than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Boiled and Drained Yardlong Bean have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.