Comparing Nutrients in 1 pound Yardlong Bean VS Frozen Young Cowpeas

Macros Ratio

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

Macro Nutrients

	Yardlong Bean	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	7.35% 213kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	87.7% 114g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	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	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	23% 3.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	37% 0.48mg	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	212% 848μg	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	20% 18mg	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

	Yardlong Bean	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	22.7% 227mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	103% 0.93mg	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	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	174% 4mg	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	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	65% 7.17mg	11mg per day for Men 19-50 years
Water	10.8% 398g	7.86% 291g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Yardlong Bean versus 1 lb of 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 Frozen Young Cowpeas :

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

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

• 1 pound of Yardlong Bean has 1.9 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas .
• While 1 lb of Frozen Young Cowpeas , Unprepared contains 4.3 times more Copper, 5 times more Iron, 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 Raw Yardlong Bean.
• Both Yardlong Bean and Frozen Young Cowpeas contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

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