Comparing Nutrients in 5 ounces Boiled Young Pods With Seeds Cowpeas VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	7.63% 9.92g	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	6.6% 3.7g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	11% 99μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	9.2% 37μg	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	26.8% 24mg	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 Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	7.8% 78mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	12.4% 0.99mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	9.92% 69.5mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	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	3.43% 127g	3.35% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Young Pods With Seeds Cowpeas vs Boiled Yardlong Bean:

• Boiled and Drained Young Pods With Seeds Cowpeas have 3 times more Vitamin A, 1.3 times more Vitamin B3, 12.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Boiled and Drained Yardlong Bean.
• While Boiled and Drained Yardlong Bean contains 1.7 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Boiled and Drained Yardlong Bean have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 5 oz.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Young Pods With Seeds Cowpeas vs Boiled Yardlong Bean:

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.3 times more Calcium and 1.5 times more Copper than Boiled and Drained Yardlong Bean.
• While Boiled and Drained Yardlong Bean contains 1.4 times more Iron, 1.5 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Boiled and Drained Yardlong Bean have similar amounts of Magnesium, Manganese, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Young Pods With Seeds Cowpeas have 3.1 times more Omega 3 than Boiled and Drained Yardlong Bean.
• While Boiled and Drained Yardlong Bean contains 1.4 times more Energy and 1.3 times more Carbohydrate than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Boiled and Drained Yardlong Bean have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.