Comparing Nutrients in 100 grams Young Pods With Seeds Cowpeas VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	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	7.3% 9.5g	7.06% 9.2g	130g per day for Men 19-50 years
Sugars	6.95% 5.04g	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	8.7% 3.3g	NA	38g per day for Men 19-50 years
Protein	5.9% 3.3g	4.5% 2.53g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	13.3% 53μg	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	36.7% 33mg	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	3.27% 0.49mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	6.5% 65mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	12.5% 1mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	9.3% 65mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	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	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.36% 87.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pods With Seeds Cowpeas VS Boiled Yardlong Bean per 100 g

Compare the macro and micronutrient content in 100 g of Young Pods With Seeds 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 Young Pods With Seeds Cowpeas vs Boiled Yardlong Bean:

• 100 grams of Young Pods With Seeds Cowpeas have 3 times more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 18.5 times more Vitamin B5, 7.2 times more Vitamin B6 and 2 times more Vitamin C than Boiled Yardlong Bean.
• Both Young Pods With Seeds Cowpeas and Boiled Yardlong Bean provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Young Pods With Seeds Cowpeas vs Boiled Yardlong Bean:

• 100 grams of Young Pods With Seeds Cowpeas have 1.5 times more Calcium, 2.1 times more Copper, 1.4 times more Magnesium and 1.5 times more Manganese than Boiled Yardlong Bean.
• While 100 g of Boiled and Drained Yardlong Bean contain 1.3 times more Potassium and 1.7 times more Selenium than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Boiled Yardlong Bean contain similar levels of Iron, Phosphorus, Zinc and Water per 100 grams.
• 100 grams of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Young Pods With Seeds Cowpeas have 3.1 times more Omega 3 and 1.3 times more Protein than Boiled Yardlong Bean.
• Both Young Pods With Seeds Cowpeas and Boiled Yardlong Bean offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Boiled Yardlong Bean provide inadequate amounts of Omega 3
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Yardlong Bean provide inadequate amounts of Energy and Omega 6 in 100 grams.