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

Macros Ratio

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

Macro Nutrients

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	3.2% 93kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.6g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	12.2% 8.85g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	9.03% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	14.5% 0.19mg	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	30.8% 123μg	70% 280μg	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	41.5% 37.3mg	5.73% 5.16mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	40.6% 0.37mg	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	11.7% 0.93mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	68.2% 1.57mg	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	16.7% 117mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.55% 131g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Yardlong Bean have 10.8 times more Vitamin A, 1.7 times more Vitamin B2 and 7.2 times more Vitamin C than Cooked Frozen Young Cowpeas .
• While 7 oz of Boiled and Drained Frozen Young Cowpeas contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Yardlong Bean.
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Yardlong Bean as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yardlong Bean have 2.2 times more Calcium and 1.3 times more Water than Cooked Frozen Young Cowpeas .
• While 7 oz of Boiled and Drained Frozen Young Cowpeas contain 3.8 times more Copper, 4.5 times more Iron, 3.9 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium and 3.8 times more Zinc than Raw Yardlong Bean.
• Both Yardlong Bean and Cooked Frozen Young Cowpeas contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Young Cowpeas contain 2.8 times more Energy, 1.7 times more Omega 3, 2.8 times more Carbohydrate and 3 times more Protein than Raw Yardlong Bean.
• 7 ounces of Yardlong Bean provide inadequate amounts of Energy
• Both Raw Yardlong Bean as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.