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

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled Leafy Tips Cowpeas	61%	3%	36%

Macro Nutrients

	Yardlong Bean	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	12.7% 16.6g	4.27% 5.56g	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	9.92% 5.56g	16.5% 9.27g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	20.6% 0.27mg	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	29.8% 119μg	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	40.6% 36.5mg	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	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	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	9.92% 99mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	34% 0.31mg	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	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	35.5% 0.82mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	20.5% 697mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.9% 181g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Yardlong Bean vs Boiled Leafy Tips Cowpeas:

• 7 ounces of Yardlong Bean have 1.5 times more Vitamin A than Boiled Leafy Tips Cowpeas.
• While 7 oz of Boiled and Drained Leafy Tips Cowpeas contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 5.6 times more Vitamin B6 than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Leafy Tips Cowpeas provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B6
• Both Raw Yardlong Bean as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yardlong Bean have 1.4 times more Phosphorus, 1.7 times more Selenium and 1.5 times more Zinc than Boiled Leafy Tips Cowpeas.
• While 7 oz of Boiled and Drained Leafy Tips Cowpeas contain 1.4 times more Calcium, 3.2 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 2 times more Manganese and 1.5 times more Potassium than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Leafy Tips Cowpeas contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Leafy Tips Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yardlong Bean have 4.1 times more Omega 3 and 3 times more Carbohydrate than Boiled Leafy Tips Cowpeas.
• While 7 oz of Boiled and Drained Leafy Tips Cowpeas contain 1.7 times more Protein than Raw Yardlong Bean.
• 7 ounces of Boiled Leafy Tips Cowpeas provide inadequate amounts of Omega 3
• Both Raw Yardlong Bean as well as Boiled and Drained Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in seven ounces.