Comparing Nutrients in 5 ounces Yardlong Bean VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	1.33% 0.23g	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	26% 33.7g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.32g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	6.77% 61μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	10.4% 0.13mg	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	50% 200μg	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	4.1% 3.7mg	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	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	7.1% 71mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	29% 0.26mg	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	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	48.7% 1.12mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	3.37% 125g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Bean VS Cooked Frozen Young Cowpeas per 5 oz

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

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

• 5 ounces of Yardlong Bean have 10.8 times more Vitamin A, 1.7 times more Vitamin B2 and 7.2 times more Vitamin C than Cooked Frozen Young Cowpeas .
• While 5 oz of Boiled and Drained Frozen Young Cowpeas contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Yardlong Bean.
• 5 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 5 ounces of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Yardlong Bean as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Yardlong Bean have 2.2 times more Calcium and 1.3 times more Water than Cooked Frozen Young Cowpeas .
• While 5 oz of Boiled and Drained Frozen Young Cowpeas contain 3.8 times more Copper, 4.5 times more Iron, 3.9 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium and 3.8 times more Zinc than Raw Yardlong Bean.
• Both Yardlong Bean and Cooked Frozen Young Cowpeas contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Young Cowpeas contain 2.8 times more Energy, 1.7 times more Omega 3, 2.8 times more Carbohydrate and 3 times more Protein than Raw Yardlong Bean.
• 5 ounces of Yardlong Bean provide inadequate amounts of Energy
• Both Raw Yardlong Bean as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in five ounces.