Comparing Nutrients in 7 ounces Yardlong Bean VS Frozen Young Cowpeas

Macros Ratio

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

Macro Nutrients

	Yardlong Bean	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	3.2% 93kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.96% 0.33g	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	38.4% 50g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	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	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	16% 0.21mg	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	93% 371μg	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	8.8% 7.94mg	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

	Yardlong Bean	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	45.2% 0.41mg	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	58.3% 4.66mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	76% 1.75mg	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	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.44% 127g	3700g per day for Men 19-50 years

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

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

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

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

• 7 ounces of Yardlong Bean have 1.9 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas .
• While 7 oz of Frozen Young Cowpeas , Unprepared contain 4.3 times more Copper, 5 times more Iron, 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 Raw Yardlong Bean.
• Both Yardlong Bean and Frozen Young Cowpeas contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Young Cowpeas , Unprepared contain 3 times more Energy, 1.7 times more Omega 3, 3 times more Carbohydrate and 3.2 times more Protein than Raw Yardlong Bean.
• 7 ounces of Yardlong Bean provide inadequate amounts of Energy
• Both Raw Yardlong Bean as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in seven ounces.