Comparing Nutrients in 500 calories Yardlong Bean VS Leafy Tips Cowpeas

Weight per 500 calories

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

Yardlong Bean has 1.6 times more energy per 100g than Leafy Tips Cowpeas. It has low energy density when compared to other foods. Raw Leafy Tips Cowpeas having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	47.4% 0.76g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 89g	64% 83g	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	53% 29.8g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	51% 457μg	69% 621μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	509% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	235% 3.05mg	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	165% 660μg	435% 1741μg	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	222% 200mg	690% 621mg	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

	Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	53% 532mg	109% 1086mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	366% 3.3mg	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	62.5% 5mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	177% 741mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	382% 8.78mg	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	89.7% 628mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	75% 2553mg	231% 7845mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	28.2% 15.5μg	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	8.05% 121mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	25.3% 935g	42% 1548g	3700g per day for Men 19-50 years

Yardlong Bean VS Leafy Tips Cowpeas Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Leafy Tips Cowpeas contain 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 Raw Yardlong Bean.
• Both Raw Yardlong Bean as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Yardlong Bean have 4 times more Phosphorus than Leafy Tips Cowpeas.
• While 500 kcal of Raw Leafy Tips Cowpeas contain 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 Raw Yardlong Bean.
• Both Yardlong Bean and Leafy Tips Cowpeas contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

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