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

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Yardlong Bean	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	12.7% 16.6g	10.7% 14g	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	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	18.8% 0.24mg	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	13% 51.6μg	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	37.5% 33.7mg	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 Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	9.92% 99mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	15.7% 0.14mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	19% 0.43mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	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	4.8% 178g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Yardlong Bean have 1.2 times more Vitamin B2 and 2.4 times more Vitamin B9 than Boiled Young Pods With Seeds Cowpeas.
• While 7 oz of Boiled and Drained Young Pods With Seeds Cowpeas contain 1.6 times more Vitamin A, 2 times more Vitamin B3, 11.6 times more Vitamin B5 and 5.1 times more Vitamin B6 than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Yardlong Bean as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yardlong Bean have 1.2 times more Phosphorus, 1.2 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Boiled Young Pods With Seeds Cowpeas.
• While 7 oz of Boiled and Drained Young Pods With Seeds Cowpeas contain 1.5 times more Copper and 1.5 times more Iron than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Young Pods With Seeds Cowpeas contain similar levels of Calcium, Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Boiled Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

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