Comparing Nutrients in 7 ounces Boiled Yardlong Bean VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean	21%	2%	77%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Boiled Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	3.2% 93kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	13.8% 10g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.97% 5.02g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	26.4% 0.34mg	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	22.3% 89.3μg	26.3% 105μg	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	35.7% 32mg	72.8% 65.5mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	22% 0.2mg	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	24.3% 1.94mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	26.6% 0.61mg	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	16% 113mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	3.25% 1.8μg	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	6.5% 0.71mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean VS Young Pods With Seeds Cowpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Yardlong Bean vs Young Pods With Seeds Cowpeas:

• 7 oz of Raw Young Pods With Seeds Cowpeas contain 3 times more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 18.5 times more Vitamin B5, 7.2 times more Vitamin B6 and 2 times more Vitamin C than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yardlong Bean vs Young Pods With Seeds Cowpeas:

• 7 ounces of Boiled Yardlong Bean have 1.3 times more Potassium and 1.7 times more Selenium than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 1.5 times more Calcium, 2.1 times more Copper, 1.4 times more Magnesium and 1.5 times more Manganese than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Young Pods With Seeds Cowpeas contain similar levels of Iron, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Young Pods With Seeds Cowpeas contain 3.1 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Yardlong Bean.
• Both Boiled Yardlong Bean and Young Pods With Seeds Cowpeas offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Yardlong Bean provide inadequate amounts of Omega 3
• Both Boiled and Drained Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6 in seven ounces.