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

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Yardlong Bean	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	7.35% 213kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	24.4% 31.8g	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	22.7% 12.7g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	43% 0.56mg	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	29.5% 118μg	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	85.7% 77mg	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	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	22.7% 227mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	35.8% 0.32mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	43% 0.99mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11% 406g	3700g per day for Men 19-50 years

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

• Raw Yardlong Bean has 1.2 times more Vitamin B2 and 2.4 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 1.6 times more Vitamin A, 2 times more Vitamin B3, 11.6 times more Vitamin B5 and 5.1 times more Vitamin B6 than Raw Yardlong Bean.
• Both Raw Yardlong Bean and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Vitamin B1 and Vitamin C per 1 lb.
• Both Raw Yardlong Bean as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Yardlong Bean has 1.2 times more Phosphorus, 1.2 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 1.5 times more Copper and 1.5 times more Iron than Raw Yardlong Bean.
• Both Raw Yardlong Bean and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Calcium, Magnesium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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