Comparing Nutrients in 5 ounces Yardlong Bean VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Yardlong Bean	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	22% 29g	130g per day for Men 19-50 years
Sugars	NA	6.3% 4.58g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	6.77% 61μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	7.1% 0.092mg	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	22% 88μg	45% 180μg	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	29.6% 26.6mg	3.46% 3.1mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	7.1% 71mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	21% 0.19mg	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	8.33% 0.67mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	35.3% 0.81mg	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	12% 83.6mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	17.4% 593mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	6.44% 3.54μg	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	4.77% 0.52mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.37% 125g	2.9% 107g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Yardlong Bean have 8.5 times more Vitamin C than Boiled Young Cowpeas .
• While 5 oz of Boiled and Drained Young Cowpeas contain 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Young Cowpeas provide similar amounts of Vitamin A and Vitamin B1 per five ounces.
• 5 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Yardlong Bean as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Boiled and Drained Young Cowpeas contain 2.6 times more Calcium, 2.8 times more Copper, 2.4 times more Iron, 2.8 times more Manganese, 1.7 times more Potassium, 1.7 times more Selenium and 2.8 times more Zinc than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Young Cowpeas contain similar levels of Magnesium, Phosphorus and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Young Cowpeas contain 2.1 times more Energy and 2.4 times more Carbohydrate than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Young Cowpeas offer comparable quantities of Omega 3 and Protein per five ounces.
• 5 ounces of Yardlong Bean provide inadequate amounts of Energy
• Both Raw Yardlong Bean as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in five ounces.