Comparing Nutrients in 5 ounces Cooked Frozen Young Cowpeas VS Yardlong Bean

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Energy	6.45% 187kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	9.1% 12g	130g per day for Men 19-50 years
Sugars	8.7% 6.32g	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	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	21.5% 12g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	2.6% 0.034mg	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	50% 200μg	22% 88μg	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	4.1% 3.7mg	29.6% 26.6mg	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	2.83% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.5% 52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	7.56% 0.068mg	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	37.6% 3mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	12.6% 0.29mg	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	24.7% 173mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	8.76% 4.8μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.53% 94g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Young Cowpeas vs Yardlong Bean:

• Boiled and Drained Frozen Young Cowpeas have 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Yardlong Bean.
• While Raw Yardlong Bean contains 10.8 times more Vitamin A, 1.7 times more Vitamin B2 and 7.2 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Young Cowpeas vs Yardlong Bean:

• Boiled and Drained Frozen Young Cowpeas have 3.8 times more Copper, 4.5 times more Iron, 3.9 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium and 3.8 times more Zinc than Raw Yardlong Bean.
• While Raw Yardlong Bean contains 2.2 times more Calcium and 1.3 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Raw Yardlong Bean have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Young Cowpeas have 2.8 times more Energy, 1.7 times more Omega 3, 2.8 times more Carbohydrate and 3 times more Protein than Raw Yardlong Bean.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Yardlong Bean have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.