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

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas	61%	3%	36%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Boiled Leafy Tips Cowpeas	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	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	3.05% 3.97g	9.1% 12g	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	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	1.56% 0.078mg	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	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	29% 26mg	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	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	Yardlong Bean	Recommended Dietary Allowance
Calcium	9.8% 98mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	19.3% 1.55mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	8.5% 59.5mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 498mg	10% 340mg	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	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.37% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Leafy Tips Cowpeas versus 5 oz of 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 Yardlong Bean:

• 5 ounces of Boiled Leafy Tips Cowpeas have 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 5.6 times more Vitamin B6 than Yardlong Bean.
• While 5 oz of Raw Yardlong Bean contain 1.5 times more Vitamin A than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled Leafy Tips Cowpeas and Yardlong Bean provide similar amounts of Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Yardlong Bean have insufficient amounts of Vitamin B6
• Both Boiled and Drained Leafy Tips Cowpeas as well as Raw 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 Yardlong Bean:

• 5 ounces of Boiled Leafy Tips Cowpeas have 1.4 times more Calcium, 3.2 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 2 times more Manganese and 1.5 times more Potassium than Yardlong Bean.
• While 5 oz of Raw 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 Yardlong Bean contain similar levels of 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 1.7 times more Protein than Yardlong Bean.
• While 5 oz of Raw Yardlong Bean contain 4.1 times more Omega 3 and 3 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• 5 ounces of Boiled Leafy Tips Cowpeas provide inadequate amounts of Omega 3
• Both Boiled and Drained Leafy Tips Cowpeas as well as Raw Yardlong Bean provide inadequate amounts of Energy and Omega 6 in five ounces.