Comparing Nutrients in 500 calories Frozen Young Cowpeas VS Yardlong Bean

Weight per 500 calories

• Frozen Young Cowpeas: 360g
• Yardlong Bean: 1064g

Frozen Young Cowpeas have 3 times more energy per 100g than Yardlong Bean. It has average energy density when compared to other foods. Raw Yardlong Bean having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Young Cowpeas or Yardlong Bean?

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.67g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	68.3% 89g	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	47.3% 18g	NA	38g per day for Men 19-50 years
Protein	57.7% 32.3g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	1.6% 14.4μg	51% 457μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	19.6% 0.26mg	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	168% 673μg	165% 660μg	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	16% 14.4mg	222% 200mg	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

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Calcium	9.35% 94mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	56.7% 0.51mg	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	106% 8.45mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	111% 468mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	95% 2.2mg	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	62.7% 439mg	89.7% 628mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	75% 2553mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	6.24% 231g	25.3% 935g	3700g per day for Men 19-50 years

Frozen Young Cowpeas VS Yardlong Bean Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Young Cowpeas or Yardlong Bean?

Lets compare vitamin content per 500 calories of Frozen Young Cowpeas vs Yardlong Bean:

• 500 calories of Frozen Young Cowpeas have 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Yardlong Bean.
• While 500 kcal of Raw Yardlong Bean contain 31.8 times more Vitamin A, 1.3 times more Vitamin B1, 4.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 13.9 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Yardlong Bean provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Frozen Young Cowpeas , Unprepared as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Young Cowpeas vs Yardlong Bean:

• 500 calories of Frozen Young Cowpeas have 1.4 times more Copper, 1.7 times more Iron, 1.5 times more Manganese and 1.4 times more Zinc than Yardlong Bean.
• While 500 kcal of Raw Yardlong Bean contain 5.7 times more Calcium, 2.4 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 4.1 times more Water than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Yardlong Bean contain similar levels of Selenium per 500 calories.
• 500 calories of Frozen Young Cowpeas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Yardlong Bean contain 1.7 times more Omega 3 than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Yardlong Bean offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Frozen Young Cowpeas , Unprepared as well as Raw Yardlong Bean provide inadequate amounts of Omega 6 in 500 calories.