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

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Yardlong Bean	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.6% 0.1g	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	7.63% 9.92g	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	7.1% 3.97g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	6.77% 61μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	13.4% 0.17mg	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	9.2% 37μg	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	26.8% 24mg	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

	Yardlong Bean	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	7.1% 71mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	11% 0.1mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	13.5% 0.31mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.43% 127g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Yardlong Bean have 1.2 times more Vitamin B2 and 2.4 times more Vitamin B9 than Boiled Young Pods With Seeds Cowpeas.
• While 5 oz of Boiled and Drained Young Pods With Seeds Cowpeas contain 1.6 times more Vitamin A, 2 times more Vitamin B3, 11.6 times more Vitamin B5 and 5.1 times more Vitamin B6 than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B1 and Vitamin C 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 Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Yardlong Bean have 1.2 times more Phosphorus, 1.2 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Boiled Young Pods With Seeds Cowpeas.
• While 5 oz of Boiled and Drained Young Pods With Seeds Cowpeas contain 1.5 times more Copper and 1.5 times more Iron than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Young Pods With Seeds Cowpeas contain similar levels of Calcium, Magnesium, Manganese and Water per five ounces.
• 5 ounces of Boiled Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

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