Comparing Nutrients in 100 calories Boiled Yardlong BeanVS Boiled Leafy Tips Cowpeas

Weight per 100 calories

Boiled Yardlong Bean

213g

Boiled Leafy Tips Cowpeas

455g

Boiled Yardlong Bean has 2.1 times more energy per 100g than Boiled Leafy Tips Cowpeas. It has low energy density when compared to other foods. Boiled and Drained Leafy Tips Cowpeas having very low energy density.

Which food has more nutrients per 100 calories - Boiled Yardlong Bean or Boiled Leafy Tips Cowpeas?

Macros Ratio

Protein Fat Carbs

Boiled Yardlong Bean

21%

77%

Boiled Leafy Tips Cowpeas

61%

36%

100 kcal ▼

Macro Nutrients

Boiled Yardlong Beanvs Boiled Leafy Tips Cowpeas

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.22%0.21g

Fat

0.47%0.45g

0.21 gvs0.45 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.17%0.055g

Saturated Fat

0.37%0.12g

0.055 gvs0.12 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.26%0.036g

Omega 3

4.83%0.077g

0.036 gvs0.077 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.3%0.051g

Omega 6

0.64%0.11g

0.051 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.5g

Carbohydrate

9.8%12.7g

19.5 gvs12.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

NA gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.6%5.4g

Protein

38%21.2g

5.4 gvs21.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Yardlong Beanvs Boiled Leafy Tips Cowpeas

5.44%49μg

Vitamin A

14.6%132μg

RAE, retinol activity equivalents

49 μgvs132 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg

Vitamin B1

97%1.16mg

Thiamine

0.18 mgvs1.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.2%0.21mg

Vitamin B2

49.7%0.65mg

Riboflavin

0.21 mgvs0.65 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.38%1.34mg

Vitamin B3

28.6%4.6mg

Niacin, nicotinic acid, niacinamide

1.34 mgvs4.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.17%0.11mg

Vitamin B5

4.2%0.21mg

Pantothenic acid

0.11 mgvs0.21 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.93%0.051mg

Vitamin B6

47.2%0.61mg

Pyridoxine

0.051 mgvs0.61 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24%96μg

Vitamin B9

68%273μg

Folates and Folic Acid

96 μgvs273 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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38.3%34.5mg

Vitamin C

93%83.6mg

Ascorbic acid

34.5 mgvs83.6 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Yardlong Beanvs Boiled Leafy Tips Cowpeas

9.36%94mg

Calcium

31.4%314mg

94 mgvs314 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.1mg

Copper

77.8%0.7mg

0.1 mgvs0.7 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26%2.1mg

Iron

62%4.95mg

2.1 mgvs4.95 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.3%89.4mg

Magnesium

67%282mg

89.4 mgvs282 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.6%0.43mg

Manganese

81.4%1.87mg

0.43 mgvs1.87 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.3%121mg

Phosphorus

27.3%191mg

121 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%617mg

Potassium

47%1595mg

617 mgvs1595 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

7.44%4.1μg

3.2 μgvs4.1 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.57%8.5mg

Sodium

1.8%27.3mg

8.5 mgvs27.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.96%0.77mg

Zinc

9.9%1.1mg

0.77 mgvs1.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.03%186g

Water

11.2%415g

186 gvs415 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled and Drained Leafy Tips Cowpeas contain 2.7 times more Vitamin A, 6.4 times more Vitamin B1, 3.1 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B5, 12 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Yardlong Bean.
Both Boiled and Drained Yardlong Bean as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Leafy Tips Cowpeas contain 3.4 times more Calcium, 7 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 4.4 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium, 1.3 times more Selenium, 3.2 times more Sodium, 1.4 times more Zinc and 2.2 times more Water than Boiled and Drained Yardlong Bean.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Yardlong Bean has 1.5 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
While Boiled and Drained Leafy Tips Cowpeas contain 2.1 times more Omega 3 and 3.9 times more Protein than Boiled and Drained Yardlong Bean.
Both Boiled and Drained Yardlong Bean and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Yardlong Bean as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Yardlong BeanVS Leafy Tips CowpeasBoiled Leafy Tips CowpeasVS Leafy Tips CowpeasBoiled Yardlong BeanVS Garden CressBoiled Leafy Tips CowpeasVS Garden Cress

Compare Foods

Comparing Nutrients in 100 calories Boiled Yardlong BeanVS Boiled Leafy Tips Cowpeas

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Yardlong Bean or Boiled Leafy Tips Cowpeas?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: