Comparing Nutrients in 7 ounces Frozen Young Cowpeas VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Frozen Young Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	9.5% 276kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	14% 18.2g	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	32% 18g	8.97% 5.02g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	3.66% 0.048mg	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	93% 371μg	22.3% 89.3μg	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	8.8% 7.94mg	35.7% 32mg	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

	Frozen Young Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	10.4% 0.093mg	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	58.3% 4.66mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	17.3% 0.4mg	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	34.6% 242mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.44% 127g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Cowpeas VS Boiled Yardlong Bean per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Young Cowpeas versus 7 oz of Boiled Yardlong Bean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Young Cowpeas vs Boiled Yardlong Bean:

• 7 ounces of Frozen Young Cowpeas have 2.9 times more Vitamin B1, 1.3 times more Vitamin B3, 4.6 times more Vitamin B5, 4.4 times more Vitamin B6 and 4.2 times more Vitamin B9 than Boiled Yardlong Bean.
• While 7 oz of Boiled and Drained Yardlong Bean contain 5.8 times more Vitamin A, 1.4 times more Vitamin B2 and 4.1 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• 7 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 7 ounces of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Young Cowpeas vs Boiled Yardlong Bean:

• 7 ounces of Frozen Young Cowpeas have 4.4 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 4.4 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 2.4 times more Selenium and 4.4 times more Zinc than Boiled Yardlong Bean.
• While 7 oz of Boiled and Drained Yardlong Bean contain 1.7 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Young Cowpeas have 3 times more Energy, 7.2 times more Omega 3, 2.7 times more Carbohydrate and 3.5 times more Protein than Boiled Yardlong Bean.
• 7 ounces of Boiled Yardlong Bean provide inadequate amounts of Energy and Omega 3
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Yardlong Bean provide inadequate amounts of Omega 6 in seven ounces.