Comparing Nutrients in 100 grams Leafy Tips Cowpeas VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Leafy Tips Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	1% 29kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.82g	7.06% 9.2g	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	7.32% 4.1g	4.5% 2.53g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	4% 36μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	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	25.3% 101μg	11.3% 45μg	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	40% 36mg	18% 16mg	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

	Leafy Tips Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	6.3% 63mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	5.22% 0.047mg	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	24% 1.92mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	8.74% 0.2mg	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	1.3% 9mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.43% 89.8g	2.36% 87.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Leafy Tips Cowpeas VS Boiled Yardlong Bean per 100 g

Compare the macro and micronutrient content in 100 g of Leafy Tips Cowpeas versus 100 g of Boiled Yardlong Bean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Leafy Tips Cowpeas vs Boiled Yardlong Bean:

• 100 grams of Leafy Tips Cowpeas have 1.6 times more Vitamin A, 4.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 7.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled Yardlong Bean.
• 100 grams of Boiled Yardlong Bean have insufficient amounts of Vitamin B6
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Leafy Tips Cowpeas vs Boiled Yardlong Bean:

• 100 grams of Leafy Tips Cowpeas have 1.4 times more Calcium, 4.1 times more Copper, 2 times more Iron, 2.5 times more Manganese and 1.6 times more Potassium than Boiled Yardlong Bean.
• While 100 g of Boiled and Drained Yardlong Bean contain 6.3 times more Phosphorus and 1.7 times more Selenium than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Boiled Yardlong Bean contain similar levels of Magnesium, Zinc and Water per 100 grams.
• 100 grams of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Leafy Tips Cowpeas have 2.6 times more Omega 3 and 1.6 times more Protein than Boiled Yardlong Bean.
• While 100 g of Boiled and Drained Yardlong Bean contain 1.9 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• 100 grams of Boiled Yardlong Bean provide inadequate amounts of Omega 3
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Yardlong Bean provide inadequate amounts of Energy and Omega 6 in 100 grams.