Comparing Nutrients in 7 ounces Young Cowpeas VS Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Energy	6.16% 179kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	28.7% 37.4g	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	10.5% 5.85g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	83.3% 333μg	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	5.5% 4.96mg	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

	Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Calcium	25% 250mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	27.3% 2.2mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	15% 105mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.14% 153g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Yardlong Bean per 7 oz

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

• 7 ounces of Young Cowpeas have 1.3 times more Vitamin B2, 3.5 times more Vitamin B3, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 7.5 times more Vitamin C than Raw Young Cowpeas .
• Both Young Cowpeas and Yardlong Bean provide similar amounts of Vitamin A and Vitamin B1 per seven ounces.
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Young Cowpeas as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Young Cowpeas have 2.5 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 2.7 times more Manganese, 1.8 times more Potassium, 1.5 times more Selenium and 2.7 times more Zinc than Yardlong Bean.
• Both Young Cowpeas and Yardlong Bean contain similar levels of Magnesium, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Cowpeas have 1.9 times more Energy and 2.3 times more Carbohydrate than Yardlong Bean.
• Both Young Cowpeas and Yardlong Bean offer comparable quantities of Omega 3 and Protein per seven ounces.
• 7 ounces of Yardlong Bean provide inadequate amounts of Energy
• Both Raw Young Cowpeas as well as Raw Yardlong Bean provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Young Cowpeas VS Yardlong Bean

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

Both young cowpeas and yardlong beans are excellent sources of plant-based protein, fiber, vitamins, and minerals. Young cowpeas are rich in antioxidants, folate, and iron, which can support heart health and improve energy levels. Yardlong beans are high in vitamin C, vitamin A, and potassium, which can boost immunity and promote healthy skin. Overall, both legumes offer numerous health benefits and can be incorporated into a balanced vegan diet to support overall health and well-being.

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

Both young cowpeas and yardlong beans are excellent choices for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. Incorporating these legumes into your diet can help support weight loss efforts by providing essential nutrients while keeping you feeling full. Remember to pair them with a variety of other nutrient-dense foods for a balanced diet.

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

Both 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 is important to consume a variety of protein sources to ensure you are getting all the essential amino acids your body needs. You can include both young cowpeas and yardlong beans in your diet to help support your muscle-building goals. Additionally, make sure to include other plant-based protein sources such as lentils, quinoa, tofu, and tempeh to meet your protein needs.

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

Both Young Cowpeas and Yardlong Beans are legumes that have a relatively low environmental impact compared to animal-based foods. However, Yardlong Beans typically require less water and land to grow compared to Young Cowpeas, making them a more sustainable option. Additionally, Yardlong Beans are known for their ability to fix nitrogen in the soil, which can help improve soil health and reduce the need for synthetic fertilizers. Overall, choosing Yardlong Beans over Young Cowpeas can have a slightly lower environmental impact.