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

Macros Ratio

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

Macro Nutrients

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	7.35% 213kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	28% 20.2g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	33% 0.43mg	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	70.3% 281μg	160% 640μg	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	95% 85.3mg	13% 11.8mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	22.7% 227mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	93% 0.83mg	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	26.6% 2.13mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	156% 3.6mg	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	38.2% 268mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	10.8% 398g	8.1% 300g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Yardlong Bean has 10.8 times more Vitamin A, 1.7 times more Vitamin B2 and 7.2 times more Vitamin C than Cooked Frozen Young Cowpeas .
• While 1 lb of Boiled and Drained Frozen Young Cowpeas contains 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.
• 1 pound of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 pound of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Yardlong Bean as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Yardlong Bean has 2.2 times more Calcium and 1.3 times more Water than Cooked Frozen Young Cowpeas .
• While 1 lb of Boiled and Drained Frozen Young Cowpeas contains 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.
• Both Yardlong Bean and Cooked Frozen Young Cowpeas contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Frozen Young Cowpeas contains 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.
• 1 pound of Yardlong Bean provide inadequate amounts of Energy
• Both Raw Yardlong Bean as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in one pound.