Comparing Nutrients in 100 grams Frozen Young Cowpeas VS Yardlong Bean

Macros Ratio

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

Macro Nutrients

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Energy	4.8% 139kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	7.63% 0.12g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	6.42% 8.35g	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	13% 5g	NA	38g per day for Men 19-50 years
Protein	16% 9g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	4.78% 43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.25mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.46% 0.071mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.07% 0.81mg	2.56% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	1.85% 0.024mg	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	46.8% 187μg	15.5% 62μg	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	4.44% 4mg	21% 19mg	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

	Frozen Young Cowpeas	Yardlong Bean	Recommended Dietary Allowance
Calcium	2.6% 26mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	22.8% 0.21mg	5.33% 0.048mg	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	29.4% 2.35mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	8.9% 0.21mg	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	17.4% 122mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	1.73% 64g	2.37% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Young Cowpeas vs Yardlong Bean:

• Frozen Young Cowpeas , Unprepared have 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.
• While Raw Yardlong Bean contains 10.8 times more Vitamin A, 1.5 times more Vitamin B2 and 4.7 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Young Cowpeas vs Yardlong Bean:

• Frozen Young Cowpeas , Unprepared have 4.3 times more Copper, 5 times more Iron, 1.3 times more Magnesium, 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.
• While Raw Yardlong Bean contains 1.9 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.

Comparison of macro-nutrients per 100 grams:

• Frozen Young Cowpeas , Unprepared have 3 times more Energy, 1.7 times more Omega 3, 3 times more Carbohydrate and 3.2 times more Protein than Raw Yardlong Bean.
• Both Frozen Young Cowpeas , Unprepared as well as Raw Yardlong Bean have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.