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

Weight per 300 calories

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

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

Discover which food has more nutrients per 300 calories - Yardlong Bean or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	2.9% 0.49g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	NA	47.4% 34.4g	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	59.2% 22.5g	38g per day for Men 19-50 years
Protein	32% 18g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	30.5% 274μg	51.5% 464μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	85.2% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	51% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.02% 0.35mg	129% 6.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	91% 1.18mg	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	90% 361μg	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	250% 225mg	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	22.3% 3.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	32% 319mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	75.8% 0.68mg	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	85.2% 6.8mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	91% 2.1mg	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	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	45% 1532mg	43% 1466mg	3400mg per day for Men 19-50 years
Selenium	17.4% 9.57μg	11% 6.14μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	15% 561g	16% 586g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Young Pods With Seeds Cowpeas contain 1.7 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 18.4 times more Vitamin B5, 7.7 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Yardlong Bean.
• Both Yardlong Bean and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B9 per 300 calories.
• Both Raw Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Yardlong Bean have 1.6 times more Selenium than Young Pods With Seeds Cowpeas.
• While 300 kcal of Raw Young Pods With Seeds Cowpeas contain 1.4 times more Calcium, 2.2 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium and 1.6 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Yardlong Bean have 1.3 times more Omega 3 than Young Pods With Seeds Cowpeas.
• While 300 kcal of Raw Young Pods With Seeds Cowpeas contain 1.3 times more Protein than Raw Yardlong Bean.
• Both Yardlong Bean and Young Pods With Seeds Cowpeas offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in 300 calories.