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

Weight per 100 calories

• Yardlong Bean: 213g
• Boiled Young Pods With Seeds Cowpeas: 294g

Yardlong Bean has 1.4 times more energy per 100g than Boiled Young Pods With Seeds Cowpeas. It has low energy density when compared to other foods. Boiled and Drained Young Pods With Seeds Cowpeas having low energy density.

Discover which food has more nutrients per 100 calories - Yardlong Bean or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	9.56% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	16% 20.6g	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	10.6% 5.96g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	10% 91μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	20.4% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.45% 0.87mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	28% 0.36mg	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	33% 132μg	19% 76.5μg	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	44.4% 40mg	55.6% 50mg	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	10.6% 106mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	23.2% 0.21mg	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	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	28% 0.64mg	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	18% 126mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	3.74% 2.06μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	6.4% 0.71mg	11mg per day for Men 19-50 years
Water	5.05% 187g	7.1% 263g	3700g per day for Men 19-50 years

Yardlong Bean VS Boiled Young Pods With Seeds Cowpeas Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Yardlong Bean or Boiled Young Pods With Seeds Cowpeas?

Lets compare vitamin content per 100 calories of Yardlong Bean vs Boiled Young Pods With Seeds Cowpeas:

• 100 calories of Yardlong Bean have 1.7 times more Vitamin B9 than Boiled Young Pods With Seeds Cowpeas.
• While 100 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 2.3 times more Vitamin A, 2.7 times more Vitamin B3, 16 times more Vitamin B5 and 7.1 times more Vitamin B6 than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 100 calories.
• 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 100 calories.

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

• 100 calories of Yardlong Bean have 1.6 times more Selenium than Boiled Young Pods With Seeds Cowpeas.
• While 100 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 1.5 times more Calcium, 2 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese and 1.4 times more Water than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Young Pods With Seeds Cowpeas contain similar levels of Phosphorus, Potassium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

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