Comparing Nutrients in 500 calories Leafy Tips Cowpeas VS Yardlong Bean

Weight per 500 calories

• Leafy Tips Cowpeas: 1724g
• Yardlong Bean: 1064g

Raw Yardlong Bean has 1.6 times more energy per unit of mass than Raw Leafy Tips Cowpeas, which is low in comparison to other foods. Leafy Tips Cowpeas having very low energy density.

Discover which food has more nutrients per 500 calories - Leafy Tips Cowpeas or Yardlong Bean?

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Leafy Tips Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	47.4% 0.76g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	64% 83g	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	NA	NA	38g per day for Men 19-50 years
Protein	126% 70.7g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	69% 621μg	51% 457μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	509% 6.1mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.05mg	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	435% 1741μg	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	690% 621mg	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

	Leafy Tips Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Calcium	109% 1086mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	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	414% 33mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	177% 741mg	111% 468mg	420mg per day for Men 19-50 years
Manganese	382% 8.78mg	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	22% 155mg	89.7% 628mg	700mg per day for Men 19-50 years
Potassium	231% 7845mg	75% 2553mg	3400mg per day for Men 19-50 years
Selenium	28.2% 15.5μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	8.05% 121mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	42% 1548g	25.3% 935g	3700g per day for Men 19-50 years

Leafy Tips Cowpeas VS Yardlong Bean Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Leafy Tips Cowpeas or Yardlong Bean?

Lets compare vitamin content per 500 calories of Leafy Tips Cowpeas vs Yardlong Bean:

• 500 calories of Leafy Tips Cowpeas have 1.4 times more Vitamin A, 5.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.4 times more Vitamin B3, 1.8 times more Vitamin B5, 12 times more Vitamin B6, 2.6 times more Vitamin B9 and 3.1 times more Vitamin C than Yardlong Bean.
• Both Raw Leafy Tips Cowpeas as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Leafy Tips Cowpeas vs Yardlong Bean:

• 500 calories of Leafy Tips Cowpeas have 2 times more Calcium, 6.4 times more Copper, 6.6 times more Iron, 1.6 times more Magnesium, 4 times more Manganese, 3.1 times more Potassium, 1.3 times more Zinc and 1.7 times more Water than Yardlong Bean.
• While 500 kcal of Raw Yardlong Bean contain 4 times more Phosphorus than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Yardlong Bean contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Leafy Tips Cowpeas have 2.4 times more Protein than Yardlong Bean.
• Both Leafy Tips Cowpeas and Yardlong Bean offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Raw Leafy Tips Cowpeas as well as Raw Yardlong Bean provide inadequate amounts of Omega 6 in 500 calories.