Comparing Nutrients in 1 pound Boiled Yardlong Bean VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Boiled Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	7.35% 213kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	17% 22g	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	20.5% 11.5g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	61.8% 0.8mg	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	51% 204μg	115% 458μg	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	81.6% 73.5mg	181% 163mg	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 Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	20% 200mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	96% 0.87mg	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	55.6% 4.45mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	100% 2.3mg	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	37% 259mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	60.7% 2064mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.7% 397g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Yardlong Bean vs Leafy Tips Cowpeas:

• Raw Leafy Tips Cowpeas contain 1.6 times more Vitamin A, 4.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 7.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Leafy Tips Cowpeas have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Yardlong Bean as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Yardlong Bean vs Leafy Tips Cowpeas:

• Boiled and Drained Yardlong Bean has 6.3 times more Phosphorus, 1.7 times more Selenium and 1.2 times more Zinc than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 1.4 times more Calcium, 4.1 times more Copper, 2 times more Iron, 2.5 times more Manganese and 1.6 times more Potassium than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean and Raw Leafy Tips Cowpeas have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Yardlong Bean has 1.6 times more Energy and 1.9 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 2.6 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Yardlong Bean.
• Both Boiled and Drained Yardlong Bean as well as Raw Leafy Tips Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.