Comparing Nutrients in 7 ounces Frozen Young Cowpeas VS Yardlong Bean

Macros Ratio

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

Macro Nutrients

	Frozen Young Cowpeas	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	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	1.12% 0.19g	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	12.7% 16.6g	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	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	2.2% 0.11mg	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	30.8% 123μg	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	41.5% 37.3mg	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	Yardlong Bean	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	10.6% 0.095mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	17.7% 0.41mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	14% 476mg	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	6.68% 0.73mg	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 Yardlong Bean per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Young Cowpeas versus 7 oz of 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 Yardlong Bean:

• 7 ounces of Frozen Young Cowpeas have 2.3 times more Vitamin B1, 2 times more Vitamin B3, 4.3 times more Vitamin B5, 4.4 times more Vitamin B6 and 3 times more Vitamin B9 than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 10.8 times more Vitamin A, 1.5 times more Vitamin B2 and 4.7 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• 7 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Frozen Young Cowpeas , Unprepared as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Young Cowpeas have 4.3 times more Copper, 5 times more Iron, 1.3 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Selenium and 4.3 times more Zinc than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 1.9 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, 1.7 times more Omega 3, 3 times more Carbohydrate and 3.2 times more Protein than Yardlong Bean.
• 7 ounces of Yardlong Bean provide inadequate amounts of Energy
• Both Frozen Young Cowpeas , Unprepared as well as Raw Yardlong Bean provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Young Cowpeas VS Yardlong Bean

What are the health benefits of Frozen Young Cowpeas compared to Yardlong Bean?

Both frozen young cowpeas and yardlong beans are nutritious plant-based sources of protein, fiber, vitamins, and minerals. Frozen young cowpeas are rich in folate, iron, and potassium, while yardlong beans are high in vitamin C, magnesium, and manganese. Both can contribute to a well-rounded vegan diet, providing essential nutrients for overall health and well-being. It's important to include a variety of legumes in your diet to benefit from the unique nutritional profiles of each.

Can I lose weight easier by eating more Frozen Young Cowpeas or Yardlong Bean?

Both frozen young cowpeas and yardlong beans are nutritious options for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, the key to weight loss is creating a calorie deficit, so it's important to focus on overall portion sizes and the quality of your entire diet. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins can help support your weight loss goals.

Should I eat more Frozen Young Cowpeas or more Yardlong Bean to gain more muscles while training consistently?

Both frozen young cowpeas and yardlong beans are excellent sources of plant-based protein, which is essential for muscle growth and repair. To gain more muscles while training consistently, it's important to consume an adequate amount of protein from a variety of plant-based sources. You can include both frozen young cowpeas and yardlong beans in your diet to ensure you are getting a good mix of nutrients. Additionally, be sure to pair these legumes with other plant-based sources of protein, such as tofu, tempeh, lentils, and quinoa, to meet your protein needs for muscle building.

What is the environmental impact of producing Frozen Young Cowpeas compared to Yardlong Bean?

Producing Frozen Young Cowpeas typically has a higher environmental impact compared to Yardlong Beans. Cowpeas require more water, land, and resources to grow and harvest, leading to increased greenhouse gas emissions and potential soil degradation. Yardlong Beans are known to be more sustainable due to their ability to thrive in diverse climates with minimal water and fertilizer requirements. Choosing Yardlong Beans over Frozen Young Cowpeas can help reduce your environmental footprint.