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

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Boiled Leafy Tips Cowpeas	61%	3%	36%

Macro Nutrients

	Yardlong Bean	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	1.62% 47kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	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	6.42% 8.35g	2.15% 2.8g	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	5% 2.8g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	4.78% 43μg	3.22% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	0.92% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	10.4% 0.14mg	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	15% 60μg	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	20.4% 18.4mg	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 Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	5% 50mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	17% 0.15mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.21mg	18% 0.41mg	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	6% 42mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.37% 88g	2.47% 91g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Yardlong Bean have 1.5 times more Vitamin A than Boiled Leafy Tips Cowpeas.
• While 100 g of Boiled and Drained Leafy Tips Cowpeas contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 5.6 times more Vitamin B6 than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Leafy Tips Cowpeas provide similar amounts of Vitamin B9 and Vitamin C per 100 grams.
• 100 grams of Yardlong Bean have insufficient amounts of Vitamin B6
• Both Raw Yardlong Bean as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Yardlong Bean have 1.4 times more Phosphorus, 1.7 times more Selenium and 1.5 times more Zinc than Boiled Leafy Tips Cowpeas.
• While 100 g of Boiled and Drained Leafy Tips Cowpeas contain 1.4 times more Calcium, 3.2 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 2 times more Manganese and 1.5 times more Potassium than Raw Yardlong Bean.
• Both Yardlong Bean and Boiled Leafy Tips Cowpeas contain similar levels of Water per 100 grams.
• 100 grams of Boiled Leafy Tips Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yardlong Bean have 4.1 times more Omega 3 and 3 times more Carbohydrate than Boiled Leafy Tips Cowpeas.
• While 100 g of Boiled and Drained Leafy Tips Cowpeas contain 1.7 times more Protein than Raw Yardlong Bean.
• 100 grams of Boiled Leafy Tips Cowpeas provide inadequate amounts of Omega 3
• Both Raw Yardlong Bean as well as Boiled and Drained Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in 100 grams.