Comparing Nutrients in 7 ounces Yardlong Bean VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	3.2% 93kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.7% 0.12g	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	7.36% 9.57g	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	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	27% 0.35mg	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	50% 200μg	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	79.4% 71.4mg	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	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	9.92% 99mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	42% 0.38mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	44% 1mg	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	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	26.6% 903mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.8% 178g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Leafy Tips Cowpeas contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 7.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Yardlong Bean.
• Both Yardlong Bean and Leafy Tips Cowpeas provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B6
• Both Raw Yardlong Bean as well as Raw 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 Leafy Tips Cowpeas:

• 7 ounces of Yardlong Bean have 6.6 times more Phosphorus, 1.7 times more Selenium and 1.3 times more Zinc than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 1.3 times more Calcium, 4 times more Copper, 4.1 times more Iron, 2.5 times more Manganese and 1.9 times more Potassium than Raw Yardlong Bean.
• Both Yardlong Bean and Leafy Tips Cowpeas contain similar levels of Magnesium 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 Yardlong Bean have 1.6 times more Omega 3 and 1.7 times more Carbohydrate than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 1.5 times more Protein than Raw Yardlong Bean.
• Both Raw Yardlong Bean as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Yardlong Bean VS Leafy Tips Cowpeas

What are the health benefits of Yardlong Bean compared to Leafy Tips Cowpeas?

Yardlong beans are a good source of fiber, protein, and various vitamins and minerals such as vitamin C, folate, and iron. They can help improve digestion, support heart health, and boost the immune system. Leafy tips cowpeas are also rich in fiber, protein, and nutrients like vitamin A and potassium. They can aid in digestion, promote healthy skin and vision, and support muscle function. Both are nutritious options for a plant-based diet, offering a range of health benefits.

Can I lose weight easier by eating more Yardlong Bean or Leafy Tips Cowpeas?

Both yardlong beans and cowpeas are nutritious options for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, the key to weight loss is creating a calorie deficit, so it's important to focus on overall portion sizes and the balance of your meals. Incorporating a variety of vegetables, legumes, whole grains, and plant-based proteins into your diet can support your weight loss goals while providing essential nutrients.

Should I eat more Yardlong Bean or more Leafy Tips Cowpeas to gain more muscles while training consistently?

Both Yardlong Beans and Leafy Tips Cowpeas are excellent plant-based sources of protein which is essential for muscle growth. However, Yardlong Beans are slightly higher in protein content compared to Leafy Tips Cowpeas. Therefore, if your goal is to gain more muscles while training consistently, you may consider incorporating more Yardlong Beans into your diet. Remember to also include a variety of plant-based protein sources, whole grains, and vegetables to ensure you are meeting all your nutrient needs for muscle growth and overall health.

What is the environmental impact of producing Yardlong Bean compared to Leafy Tips Cowpeas?

Both Yardlong Beans and Leafy Tips Cowpeas have a relatively low environmental impact compared to animal-based protein sources. They require less water, land, and resources to produce, making them more sustainable choices. Additionally, legumes like these can help improve soil health by fixing nitrogen, reducing the need for synthetic fertilizers. Overall, incorporating more plant-based proteins like Yardlong Beans and Leafy Tips Cowpeas into your diet can help reduce your environmental footprint.