Comparing Nutrients in 300 calories Yardlong Bean VS Boiled Young Cowpeas

Weight per 300 calories

• Yardlong Bean: 638g
• Boiled Young Cowpeas: 309g

Boiled and Drained Young Cowpeas have 2.1 times more energy per unit of mass than Raw Yardlong Bean, which is average in comparison to other foods. Yardlong Bean having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Yardlong Bean	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	48.3% 63g	130g per day for Men 19-50 years
Sugars	NA	13.8% 10g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	32% 18g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	30.5% 274μg	13.7% 124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.02% 0.35mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	15.5% 0.2mg	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	99% 396μg	98% 393μg	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	133% 120mg	7.56% 6.8mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	68.6% 82.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	32% 319mg	39.6% 396mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	45.7% 0.41mg	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	37.5% 3mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	77% 1.77mg	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	53.8% 377mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	45% 1532mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	17.4% 9.57μg	14% 7.73μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.82% 12.4mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	15% 561g	6.3% 233g	3700g per day for Men 19-50 years

Yardlong Bean VS Boiled Young Cowpeas Nutrients Per 300 Kcal

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

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

• 300 calories of Yardlong Bean have 2.2 times more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B2 and 17.6 times more Vitamin C than Boiled Young Cowpeas .
• While 300 kcal of Boiled and Drained Young Cowpeas contain 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Young Cowpeas provide similar amounts of Vitamin B9 per 300 calories.
• Both Raw Yardlong Bean as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Yardlong Bean have 1.7 times more Magnesium, 2.4 times more Phosphorus, 1.2 times more Selenium and 2.4 times more Water than Boiled Young Cowpeas .
• While 300 kcal of Boiled and Drained Young Cowpeas contain 1.3 times more Copper, 1.4 times more Manganese and 1.3 times more Zinc than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Young Cowpeas contain similar levels of Calcium, Iron and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Yardlong Bean have 2.1 times more Omega 3 and 1.8 times more Protein than Boiled Young Cowpeas .
• Both Yardlong Bean and Boiled Young Cowpeas offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Yardlong Bean as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in 300 calories.