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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	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	10.4% 13.5g	10% 13g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	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	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	8.35% 4.68g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	10.7% 96μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	18.8% 75μg	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	52% 46.8mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.2% 44.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	9.2% 92mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	17.7% 1.4mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	13% 92mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	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	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pods With Seeds Cowpeas VS Boiled Yardlong Bean per 5 oz

Compare the macro and micronutrient content in 5 oz of Young Pods With Seeds 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 Young Pods With Seeds Cowpeas vs Boiled Yardlong Bean:

• 5 ounces of Young Pods With Seeds Cowpeas have 3 times more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 18.5 times more Vitamin B5, 7.2 times more Vitamin B6 and 2 times more Vitamin C than Boiled Yardlong Bean.
• Both Young Pods With Seeds Cowpeas and Boiled Yardlong Bean provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Young Pods With Seeds Cowpeas have 1.5 times more Calcium, 2.1 times more Copper, 1.4 times more Magnesium and 1.5 times more Manganese than Boiled Yardlong Bean.
• While 5 oz of Boiled and Drained Yardlong Bean contain 1.3 times more Potassium and 1.7 times more Selenium than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Boiled Yardlong Bean contain similar levels of Iron, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Pods With Seeds Cowpeas have 3.1 times more Omega 3 and 1.3 times more Protein than Boiled Yardlong Bean.
• Both Young Pods With Seeds Cowpeas and Boiled Yardlong Bean offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Yardlong Bean provide inadequate amounts of Omega 3
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean provide inadequate amounts of Energy and Omega 6 in five ounces.