Comparing Nutrients in 7 ounces Leafy Tips Cowpeas VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Leafy Tips Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	7.36% 9.57g	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	NA	NA	38g per day for Men 19-50 years
Protein	14.5% 8.14g	8.97% 5.02g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	50% 200μg	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	79.4% 71.4mg	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

	Leafy Tips Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	12.5% 125mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	47.6% 3.8mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	2.55% 18mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Leafy Tips Cowpeas VS Boiled Yardlong Bean per 7 oz

Compare the macro and micronutrient content in 7 oz of Leafy Tips 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 Leafy Tips Cowpeas vs Boiled Yardlong Bean:

• 7 ounces of Leafy Tips Cowpeas have 1.6 times more Vitamin A, 4.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 7.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled Yardlong Bean.
• 7 ounces of Boiled Yardlong Bean have insufficient amounts of Vitamin B6
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Leafy Tips Cowpeas vs Boiled Yardlong Bean:

• 7 ounces of Leafy Tips Cowpeas have 1.4 times more Calcium, 4.1 times more Copper, 2 times more Iron, 2.5 times more Manganese and 1.6 times more Potassium than Boiled Yardlong Bean.
• While 7 oz of Boiled and Drained Yardlong Bean contain 6.3 times more Phosphorus and 1.7 times more Selenium than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Boiled Yardlong Bean contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leafy Tips Cowpeas have 2.6 times more Omega 3 and 1.6 times more Protein than Boiled Yardlong Bean.
• While 7 oz of Boiled and Drained Yardlong Bean contain 1.9 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• 7 ounces of Boiled Yardlong Bean provide inadequate amounts of Omega 3
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Yardlong Bean provide inadequate amounts of Energy and Omega 6 in seven ounces.