Comparing Nutrients in 300 calories Young Pods With Seeds Cowpeas VS Boiled Yardlong Bean

Weight per 300 calories

• Young Pods With Seeds Cowpeas: 682g
• Boiled Yardlong Bean: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Young Pods With Seeds Cowpeas or Boiled Yardlong Bean?

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	45% 58.6g	130g per day for Men 19-50 years
Sugars	47.4% 34.4g	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	59.2% 22.5g	NA	38g per day for Men 19-50 years
Protein	40% 22.5g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	51.5% 464μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.2% 1.02mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.4% 0.95mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.2mg	25% 4.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	11.8% 0.15mg	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	90% 361μg	72% 287μg	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	250% 225mg	115% 103mg	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	22.3% 3.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 215μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	44.3% 443mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	75.8% 0.68mg	33.3% 0.3mg	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	85.2% 6.8mg	78% 6.26mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	55.8% 1.3mg	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	63.3% 443mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	43% 1466mg	54.4% 1851mg	3400mg per day for Men 19-50 years
Selenium	11% 6.14μg	17.4% 9.57μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	16% 586g	15% 558g	3700g per day for Men 19-50 years

Young Pods With Seeds Cowpeas VS Boiled Yardlong Bean Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Young Pods With Seeds Cowpeas or Boiled Yardlong Bean?

Lets compare vitamin content per 300 calories of Young Pods With Seeds Cowpeas vs Boiled Yardlong Bean:

• 300 calories of Young Pods With Seeds Cowpeas have 3.2 times more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 19.8 times more Vitamin B5, 7.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled Yardlong Bean.
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Young Pods With Seeds Cowpeas vs Boiled Yardlong Bean:

• 300 calories of Young Pods With Seeds Cowpeas have 1.6 times more Calcium, 2.3 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese and 1.2 times more Phosphorus than Boiled Yardlong Bean.
• While 300 kcal of Boiled and Drained Yardlong Bean contain 1.3 times more Potassium and 1.6 times more Selenium than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Boiled Yardlong Bean contain similar levels of Iron, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Young Pods With Seeds Cowpeas have 3.3 times more Omega 3 and 1.4 times more Protein than Boiled Yardlong Bean.
• Both Young Pods With Seeds Cowpeas and Boiled Yardlong Bean offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean provide inadequate amounts of Omega 6 in 300 calories.