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

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	3.2% 93kcal	3% 87.3kcal	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	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	13.8% 10g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	26.4% 0.34mg	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	26.3% 105μg	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	72.8% 65.5mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	9.92% 99mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	22% 0.2mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	26.6% 0.61mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	12.5% 427mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.6% 171g	3700g per day for Men 19-50 years

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

• Raw Young Pods With Seeds Cowpeas contain 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 17.2 times more Vitamin B5, 7.2 times more Vitamin B6 and 1.8 times more Vitamin C than Raw Yardlong Bean.
• Both Raw Yardlong Bean and Raw Young Pods With Seeds Cowpeas have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Yardlong Bean has 1.7 times more Selenium than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 1.3 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium and 1.5 times more Manganese than Raw Yardlong Bean.
• Both Raw Yardlong Bean and Raw Young Pods With Seeds Cowpeas have similar amounts of Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Yardlong Bean has 1.3 times more Omega 3 than Raw Young Pods With Seeds Cowpeas.
• Both Raw Yardlong Bean and Raw Young Pods With Seeds Cowpeas have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raw Yardlong Bean as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.