Comparing Nutrients in 5 ounces Boiled Leafy Tips Cowpeas VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas	61%	3%	36%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Boiled Leafy Tips Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	1.08% 31kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.05% 3.97g	10% 13g	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	12% 6.6g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	21.3% 85μg	16% 63.8μg	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	29% 26mg	25.5% 23mg	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

	Boiled Leafy Tips Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	9.8% 98mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	7.4% 0.067mg	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	19.3% 1.55mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	12.4% 0.28mg	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	8.5% 59.5mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	14.6% 498mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leafy Tips Cowpeas VS Boiled Yardlong Bean per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Leafy Tips Cowpeas versus 5 oz of Boiled Yardlong Bean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Leafy Tips Cowpeas vs Boiled Yardlong Bean:

• 5 ounces of Boiled Leafy Tips Cowpeas have 1.3 times more Vitamin A, 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 5.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Yardlong Bean.
• Both Boiled Leafy Tips Cowpeas and Boiled Yardlong Bean provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Boiled Yardlong Bean have insufficient amounts of Vitamin B6
• Both Boiled and Drained Leafy Tips Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Leafy Tips Cowpeas vs Boiled Yardlong Bean:

• 5 ounces of Boiled Leafy Tips Cowpeas have 1.6 times more Calcium, 3.3 times more Copper, 1.5 times more Magnesium, 2 times more Manganese and 1.2 times more Potassium than Boiled Yardlong Bean.
• While 5 oz of Boiled and Drained Yardlong Bean contain 1.4 times more Phosphorus, 1.7 times more Selenium and 1.5 times more Zinc than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled Leafy Tips Cowpeas and Boiled Yardlong Bean contain similar levels of Iron and Water per five ounces.
• 5 ounces of Boiled Leafy Tips Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Leafy Tips Cowpeas have 1.8 times more Protein than Boiled Yardlong Bean.
• While 5 oz of Boiled and Drained Yardlong Bean contain 3.3 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Boiled and Drained Yardlong Bean provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.