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

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	7.35% 213kcal	6.9% 200kcal	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	33% 43g	130g per day for Men 19-50 years
Sugars	NA	31.5% 23g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	34.3% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	60.4% 0.78mg	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	60% 240μg	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	166% 150mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	22.7% 227mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	50.4% 0.45mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	60.7% 1.4mg	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	42% 295mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	28.7% 975mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.8% 398g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Bean VS Young Pods With Seeds Cowpeas per 1 lb

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

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

• 1 lb of Raw Young Pods With Seeds Cowpeas contains 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 17.2 times more Vitamin B5, 7.2 times more Vitamin B6 and 1.8 times more Vitamin C than Raw Yardlong Bean.
• Both Yardlong Bean and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Yardlong Bean has 1.7 times more Selenium than Young Pods With Seeds Cowpeas.
• While 1 lb of Raw Young Pods With Seeds Cowpeas contains 1.3 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium and 1.5 times more Manganese than Raw Yardlong Bean.
• Both Yardlong Bean and Young Pods With Seeds Cowpeas contain similar levels of Phosphorus, Potassium, Zinc and Water per one pound.
• 1 pound of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yardlong Bean has 1.3 times more Omega 3 than Young Pods With Seeds Cowpeas.
• Both Yardlong Bean and Young Pods With Seeds Cowpeas offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Raw Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6 in one pound.