Comparing Nutrients in 100 grams Yardlong Bean VS Cooked Frozen Young Cowpeas

Macros Ratio

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

Macro Nutrients

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	1.62% 47kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.42% 8.35g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	NA	6.15% 4.46g	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% 6.4g	38g per day for Men 19-50 years
Protein	5% 2.8g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	4.78% 43μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	4.92% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	7.3% 0.095mg	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	15.5% 62μg	35.3% 141μg	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	21% 19mg	2.9% 2.6mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30.7% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	5% 50mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	20.4% 0.18mg	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	5.88% 0.47mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.21mg	34.4% 0.79mg	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	8.43% 59mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	2.37% 88g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Bean VS Cooked Frozen Young Cowpeas per 100 g

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

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

• 100 grams of Yardlong Bean have 10.8 times more Vitamin A, 1.7 times more Vitamin B2 and 7.2 times more Vitamin C than Cooked Frozen Young Cowpeas .
• While 100 g of Boiled and Drained Frozen Young Cowpeas contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Yardlong Bean.
• 100 grams of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 100 grams of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Yardlong Bean as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Yardlong Bean have 2.2 times more Calcium and 1.3 times more Water than Cooked Frozen Young Cowpeas .
• While 100 g of Boiled and Drained Frozen Young Cowpeas contain 3.8 times more Copper, 4.5 times more Iron, 3.9 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium and 3.8 times more Zinc than Raw Yardlong Bean.
• Both Yardlong Bean and Cooked Frozen Young Cowpeas contain similar levels of Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Frozen Young Cowpeas contain 2.8 times more Energy, 1.7 times more Omega 3, 2.8 times more Carbohydrate and 3 times more Protein than Raw Yardlong Bean.
• 100 grams of Yardlong Bean provide inadequate amounts of Energy
• Both Raw Yardlong Bean as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in 100 grams.